How to Perform Bulgarian Split Squats for Stronger Legs and Glutes

Learn the proper technique for Bulgarian split squats, an effective exercise for building leg and glute strength.

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Bulgarian split squats are a popular exercise that targets your legs and glutes. To perform them, stand a few feet in front of a bench or elevated surface. Place one foot back onto the bench, keeping the top of your foot flat. Lower your body by bending the front knee while keeping your back straight, then push through the front heel to return to the starting position. This exercise helps improve balance, strength, and flexibility.

FAQs & Answers

  1. What muscles do Bulgarian split squats target? Bulgarian split squats primarily target the quadriceps, hamstrings, glutes, and calves, making them an effective lower-body workout.
  2. How do I perform a Bulgarian split squat correctly? To perform a Bulgarian split squat, stand a few feet in front of a bench, place one foot on the bench behind you, bend your front knee to lower your body, and push through your front heel to return to the starting position while keeping your back straight.
  3. What are the benefits of Bulgarian split squats? The benefits of Bulgarian split squats include improved balance, enhanced strength in the lower body, better flexibility, and the ability to target muscles unilaterally, which can help correct imbalances.
  4. Can beginners do Bulgarian split squats? Yes, beginners can perform Bulgarian split squats by starting with body weight and focusing on form, gradually adding weight as they become more comfortable with the movement.