Bulgarian Bodyweight Split Squat | How to Perform Bulgarian Bodyweight Split Squat | Powerlift Pro App

Performing Bulgarian bodyweight split squats, also known as Bulgarian split squats or rear-foot elevated split squats, is an effective exercise for strengthening your legs, particularly your quads and glutes. Here’s a simple explanation of how to perform Bulgarian bodyweight split squats:

Set up: Find a stable elevated surface, such as a bench, step, or sturdy platform, behind you. Stand facing away from the surface with your feet shoulder-width apart.

Positioning: Extend your left leg behind you and place the top of your left foot onto the elevated surface. The ball of your foot should be resting on the bench or step, with your heel elevated. Your right foot should be planted firmly on the ground, maintaining a stable position.

Descending Phase:
Lower your body by bending your right knee and lowering your hips straight down towards the ground.
Aim to have your right knee at approximately a 90-degree angle, with your right thigh parallel to the ground. Keep your torso upright, engage your core, and maintain good posture throughout the movement.

Ascending Phase:
Push through your right heel and engage your leg muscles to straighten your right leg and return to the starting position.
Keep your core engaged and maintain stability throughout the movement.

Repeat: Complete the desired number of repetitions with your right leg, then switch sides and repeat the split squats with your left leg.

Remember the following additional tips when performing Bulgarian bodyweight split squats:

Keep your front knee aligned with your toes and avoid letting it cave inward.
Engage your core for stability and to protect your lower back.
Maintain a controlled and smooth movement throughout the exercise.
Breathe throughout the split squats, inhaling as you lower your body and exhaling as you push back up.
You can modify the difficulty of the exercise by adjusting the height of the elevated surface or adding weight if desired. If you have any concerns about your form or safety, consult with a fitness professional or trainer who can provide personalized guidance and ensure you’re performing the exercise correctly.