Bulgarian Squat

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

1. 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.

1. Position:

• 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.

1. 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.

1. 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.