4 BULGARIAN SPLIT SQUATS

WHY THIS EXERCISE?

Bulgarian Split Squats strengthen all the major muscle groups in the lower body including your hips, quads, hams, calves and glutes. As a single-leg exercise, the abdominal muscles are forced to work and maintain your balance. Including split squats is very beneficial as you can perform two variations of this exercise for putting more emphasis on different muscles. One being quad dominant and the other glute dominant. What differentiates each variation? It all depends on foot position. If your front foot is further forward from your back foot (the one elevated on a bench or bar) then the focus is on your glutes and hamstrings. If you bring your front foot back towards your body, the quadriceps are the primary target muscles.

HOW TO DO

Performing the exercise on the right leg first: Bring your right foot about 2ft forward from the bench. Advance to a lunge position with your torso facing upright. Keep your hips square and core engaged with your back foot elevated on the bench. Keeping your right foot in a straight line with your knee, lower yourself to the floor till your left knee nearly touches the ground. Your forward leg should be positioned at a right angle (90 degrees) during the contraction phase. Don’t let your front knee travel beyond your toes. Drive your body weight from the front heel back to the starting position, keeping the same form and measurements. Perform the workout for several repetitions before repeating the same form on the other opposite leg.

HOW MUCH

Beginners:

Perform the exercise for 15 repetitions on each leg | 2 sets | Rest 90 seconds

Intermediates:

Perform the exercise for 20 repetitions on each leg | 3 sets | Rest 60 seconds * 1 set includes 15/20 reps on each leg. * Intermediates can perform this exercise holding 1 Dumbbell (8-10kg) with both hands. Hold the weight at chin height and at the midline of the body.