How to do a Bulgarian Split Squat

How to Do a Bulgarian Split Squat

Want to learn how to do a Bulgarian split squat? This strength exercise is a cross between a squat and a lunge, and the only equipment required is a bench or chair—something you can rest your foot on. Keep reading to find out what makes the Bulgarian split squat a popular exercise for exercisers wanting to take their squats to the next level.

What is a Bulgarian split squat?

Check out our comprehensive guide on how to do squats if you’re looking for the basic technique. The Bulgarian split squat takes the intensity up a notch by resting one leg behind you on a bench or chair. It targets your quads, glutes, and thighs, making it a great leg-day workout that will build muscle and improve endurance.

How to Do a Bulgarian Split Squat: A Step-by-Step Guide

Here’s the correct way to do a Bulgarian split squat.

  1. Stand up straight, with your feet shoulder-width apart and your hands pulled to your chest. You’ll need a bench or chair a few feet behind you.

  2. Place your left foot on the bench, which will help you maintain balance throughout the exercise. Your left knee should be bent at a 90-degree angle, so you’re not straining to reach the bench.

  3. Squat down as if you were going to sit in a chair, keeping your back neutral and your head forward. Your front leg should bend so your knee is at a right angle, and your back leg will naturally bend closer to the ground.

  4. Hold this position for a few seconds, and try to maintain your balance.

  5. Gently stand up straight, putting your weight on your front leg and reversing the motion from step 3.

Do's and Don'ts

  • DO keep your back foot flat against the bench.

  • DON’T lean forward.

Your front leg will carry your weight in this exercise, but feel free to stretch your arms out if you find yourself off balance. If you’re new to this variation of the squat, try aiming for three sets of 12 squats per workout, but number and frequency will vary based on your fitness goals.

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Want to learn more?

Bulgarian split squats are just one way of mixing up your workout routine and working those lower-body muscles. If you want to craft an exercise plan that suits your individual needs and goals, get in touch with our friendly personal trainers at your local Gym branch. They’d love to help you reach your fitness goals.

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