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Bulgarian Split Squat is an effective exercise that targets the quadriceps, hamstrings, glutes, and calves while also challenging your balance and core stability. It's a variation of the traditional squat with a rear leg elevation. - Start without weights to master the form and balance. Once comfortable, you can hold dumbbells in each hand to increase intensity. - Make sure the bench or platform is stable and won't slip. - Your front knee should not go past your toes to avoid excessive strain. - Focus on a controlled, steady pace. Avoid quick, jerky movements. - If you have trouble balancing, perform the exercise near a wall or rail for support.
Stand about two feet in front of the bench. Extend one leg back and place the top of your foot on the bench. Your standing foot should be far enough forward so that when you descend, your knee stays behind your toes.
Lower your hips toward the floor by bending your knee and hip of your front leg. Keep your torso upright and your front foot flat on the floor.
Lower yourself until your front thigh is almost parallel to the floor. Your back knee should come close to the ground, but not touch it.
Push up through the heel of your front foot to return to the starting position.
