Bulgarian Split Squat
One Side
Other Side
Rep Range
8-16
Hints
Stand facing away from a sturdy, armless chair. Extend one leg behind you and place the top of your foot on the chair. Hold a dumbbell in each hand by your sides. Position your standing foot far enough in front so that when you descend, your front knee aligns with your ankle. Keep your chest upright and core engaged. As you lower down, ensure the knee of your front leg doesn't extend past your toes. Push through the heel of the front foot to rise to the starting position.
Common Mistakes
Allowing the front knee to overshoot the toes. Not maintaining an upright chest, resulting in leaning forward. Positioning the back foot too close or too distant from the chair, affecting balance and posture. Not holding the dumbbells securely, risking imbalance.
Breathing
Inhale as you descend into the squat. Exhale as you push through the front heel to ascend to the starting stance.
Muscle Focus
Primary Muscles
Quads, Glutes, Calves
Secondary Muscles
Hamstrings, Adductors, Erector Spinae
Tertiary Muscles
Core