Split Squat Variation – Bulgarian Split Squat


To keep your body challenged and yourself from becoming bored with your workouts, simple variations of a basic exercise is the way to go. The only difference between a split squat and a Bulgarian split squat is the elevation of the rear foot. This small change increases the difficulty of the exercise by testing your balance, which calls on your core and front leg to work harder. Besides improving your core strength, your quads calves, hamstrings and glutes are all going to get stronger.

To perform a Bulgaria split squat:

  • Find yourself a step, bench or any other contraption that you can rest a foot on, it needs to be about knee height.
  • Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be far enough in front of the bench so that your front knee won’t extend past your toes as you lower.
  • Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes.
  • Drive up through your front heel back to the starting position, again keeping your movements controlled.

Repeat 8 to 12 times than switch to the other leg.

(ref: coachmag.co.uk)

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