The Bulgarian squat, also known as the Bulgarian split squat, is a single-leg exercise that targets the quadriceps, glutes, and hamstrings. It is a variation of the traditional squat and is performed with one leg elevated on a bench or platform behind you. This exercise helps improve balance, strength, and flexibility.
How to Perform a Bulgarian Squat
- Setup:
- Stand a few feet in front of a bench or platform.
- Extend one leg back and place the top of your foot on the bench.
- Keep your chest up and core engaged.
- Your front foot should be far enough forward so that your knee does not extend past your toes when you lower down.
- Execution:
- Lower your body by bending your front knee, keeping your back straight.
- Go down until your front thigh is parallel to the ground or as far as comfortable.
- Push through your front heel to return to the starting position.
- Repetitions:
- Perform the desired number of reps on one leg before switching to the other.
Tips
- Balance: Use a wall or hold onto something for support if needed.
- Weight: You can add dumbbells for increased resistance.
- Alignment: Ensure your knee tracks over your toes to avoid injury.
The Bulgarian squat is an excellent exercise for building lower body strength and enhancing athletic performance.
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