hammer house blog

How to do Bulgarian Split Squats

To perform a Bulgarian split squat, you'll need a bench or step that is about knee height. Here's how to do it:

1. Begin by standing a couple of feet in front of the bench with your feet shoulder-width apart.
2. Place the top of your right foot on the bench behind you, with your toes pointing down.
3. Keep your upper body straight and lower your left knee towards the ground, making sure that your knee doesn't go past your toes.
4. Keep your weight on your left foot and push yourself back up to the starting position.
5. Repeat for the desired number of repetitions and then switch legs.

Advantages of Bulgarian Split Squats:

1. Build Lower Body Strength: Bulgarian split squats target your glutes, quads, and hamstrings, making them an effective exercise for building lower body strength.
2. Improve Balance and Stability: By standing on one foot and stabilising your body, Bulgarian split squats improve balance and stability, which can help reduce the risk of falls and injuries.
3. Build Muscle: Bulgarian split squats are an effective exercise for building muscle in the lower body, particularly the glutes and quads.

Tips and Tricks:

1. Keep Your Weight on Your Front Foot: Make sure to keep your weight on your front foot during the exercise to ensure that you're targeting the correct muscles and maintaining proper form.
2. Use Proper Form: Keep your upper body straight and don't let your knee go past your toes during the exercise.
3. Increase the Difficulty: To increase the difficulty of the exercise, you can hold a dumbbell or kettlebell in each hand or increase the height of the bench.
4. Don't Rush: Bulgarian split squats can be a challenging exercise, so don't rush through the repetitions. Take your time and focus on maintaining proper form.

In conclusion, Bulgarian split squats are a great exercise for building lower body strength, improving balance and stability, and building muscle. By following these tips and tricks, you can get the most out of this exercise and achieve your fitness goals. Remember to start slow and gradually increase the difficulty of the exercise as you become more comfortable with it.