BULGARIAN SPLIT SQUAT
BULGARIAN SPLIT SQUAT
Do you need help finding a safe and effective exercise for building quad and hamstring strength? Look no further! Let me introduce you to the Bulgarian split squat—a fantastic option offering excellent lower body benefits without putting excessive pressure on your spine. Whether new to strength training or a seasoned pro, this exercise is easy to learn and perform correctly.
The Bulgarian split squat focuses on one leg at a time, making it a great choice for individually targeting and developing each leg. By performing the exercise unilaterally, you can identify any muscle imbalances or weaknesses between your legs and work on correcting them.
In addition to its effectiveness, the Bulgarian split squat is incredibly versatile. It's a travel-friendly exercise that can be done with minimal equipment—just a pair of dumbbells and a bench. You can continue working on your leg strength in a hotel or living room.
Let's dive into the step-by-step guide for performing the Bulgarian split squat:
Set up your stance: You can use two methods to find the optimal distance for your front foot. Stand against your bench and measure three feet lengths in front of you, or sit on the bench with your front leg extended straight for a wider stance and then stand up in that position.
Positioning: Place one foot on the bench behind you, ensuring the top of your foot rests on the bench. Shift about 90% of your body weight onto your front foot.
Engage and lower: Engage your core and maintain good posture as you lower yourself towards the floor. Keep your weight centred over your front foot.
Power up: Once you reach the bottom of the movement, drive through your whole foot to push yourself back to the top.
Repeat and switch: Complete the desired number of reps on the same leg before switching to the other. Match your torso's angle to your shin's throughout the movement.
Remember to keep your core braced and maintain control throughout the exercise to prevent any potential injuries.
The Bulgarian split squat is exceptional for building leg strength while minimising strain on your spine. Its unilateral focus allows you to address muscle imbalances and weaknesses effectively. So, incorporate the Bulgarian split squat into your strength training routine at home or on the go for impressive results. Stay safe, and keep striving for stronger legs!