How you can Perform a Bulgarian Split Squat

Written by Kenneth Lee 2020-09-07

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Bulgarian Split Squat

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Bulgarian Split Squat

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Get MORE GLUTE ACTIVATION on your BULGARIAN SPLIT SQUAT!!

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Get MORE GLUTE ACTIVATION on your BULGARIAN SPLIT SQUAT!!
The bulgarian split squat is an amazing exercise. It targets the hamstrings, quadriceps and glutes. But it is very quadriceps dominant..
You can spice up this amazing exercise to target your glutes even more and work them over their full range of motion! You don’t want to miss this exercise in your bikini booty workout for summer..
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The ULTIMATE Bulgarian Split Squat Tutorial

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In this video, Dr. Aaron Horschig breaks down the fundamentals for performing a perfect Bulgarian Split Squat. These include:
a. Stance length.
b. Height of box.
c. Stance width.
d. Foot position (front and back).
e. Pressure into foot..
f. Movement (don’t seesaw – try to be vertical).
Considerations for injury rehab: If the front foot is too close to the bench the athlete will have to to drive their knee far past their toes during the lunge, which early in the rehab process from many knee injuries could place too much stress on patellofemoral joint and patellar/quad tendons and increase symptoms (for someone without knee pain, this is not necessarily a bad thing)..
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Bulgarian Split Squat…You’re Doing It Wrong

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How To: Bulgarian Split Squat

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How to PROPERLY Bulgarian Split Squat To Grow Your Quads

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In today’s video we teach you how to properly perform the split squat exercise to grow you legs. Split squats can be tricky, but you’ll be a pro after this video, enjoy and have fun split squatting..
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Common Mistakes:
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2. (0:32)Poor foot placement.
3. (1:19)No focal point.
(2:04)Proper Form and full tutorial.
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Single Greatest Leg Exercise (NO MISTAKE!)

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This is both the single greatest leg exercise and the greatest single leg exercise, and I’m going to show you how to do it step by step. The Bulgarian Split Squat or rear foot elevated squat is one of the best exercises you can do period, let alone for your legs. There are so many benefits to this leg exercise beyond just its ability to build up your leg strength and size without requiring any heavy duty equipment..
The additional benefits of balance, direct axial decompression not offered by a traditional back squat, and the functional carryover to sport make this a superior choice when it comes to selecting leg exercises for your leg day workouts. That said, this is one of the most commonly misperformed exercises you can do..
The tendency to make a mistake on either the descent of the Bulgarian Split Squat or on the return to standing is common. In fact, many will make mistakes on both portions of the lift, which essentially nullifies the tremendous benefits it can have on helping you to build bigger legs. To start, you may want to try this without holding any dumbbells at all. This will enable you to feel the movement without having your form break down under load..
Start by hopping far enough away from the bench with your front foot so that when you drop straight down into the squat, your front knee is bent to 90 degrees. If you don’t get far enough away from the bench you will find that your knee tracks much further forward than the knee on that leg, which will worsen an anterior knee pain problem..
From here, you want to simultaneously hinge at the hip while bending the knee. This will set your center of gravity on a downward path to the floor and keep your knee from tracking ahead of your toes. It will also help you to groove the path of the pelvis as it sinks downward and sets up the proper return to standing that you will need to execute if you want to perform this leg exercise properly..
Once at the bottom, the rise to the top has to follow the same path as you took to get down there in the first place. This means, that the knee must stay in it’s position as you simply press your body up to the starting position. If your knee significantly tracks backwards, away from the anterior front point, you can be assured that you will likely never reach full hip extension and you will be taking stress off of the quads at the same time..
This is not something you want to do if you are trying to build bigger legs. Instead, aim to maximize the stress directed to the quads while minimizing the stress delivered to the lower back, knees and hips. Perform this properly each time you train your legs and be sure to incorporate some single leg training into your leg workouts to be as strong and athletic as you possibly can be..
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Here are the steps to perform the Bulgarian split squat correctly. Place one leg on the riser or bench in one of two positions: top of the foot on the bench or with toes and ball of the foot on the bench. Place your other foot in front, planted flat on the floor.To get moving: Start by standing about 2 feet in front of a knee-level bench or step.

Lift your right leg up behind you and place the top of your foot on the bench. Your feet should still be about While engaging your core, roll your shoulders back and lean slightly forward at the waist, beginning.The Bulgarian split squat is a single leg exercise that targets the hamstrings, glutes, and quads. Although this exercise does resemble the movement of a basic lunge, it’s quite a bit different. While a lunge requires you use both legs simultaneously, the Bulgarian split squat focuses entirely on one leg at a time.

Bulgarian split squat is a great lower-body strength exercise that tones the quads and glutes. Engage your core and your glutes and lower down with control. Most of.

Bulgarian split squat newbies should swap the barbell for a kettlebell, two dumbbells, or a sandbag while they master the move, while advanced lifters should try moving the barbell into the front.If you’re new to Bulgarian split squats, here’s a a crash course: Begin by placing the toes of your right foot on a bench, box, stair or chair, with your left leg straight.The rear foot elevated split squat (aka the Bulgarian split squat) has become my primary lower body strength exercise. I don’t back squat, rarely front squat, and when I do, it’s usually with lighter weights. (Please, hear me out before you slap the wuss tag on me and search for the next “do.Bulgarian Split Squats Build Very Strong Legs.

I feel that people dismiss Bulgarian split squats because they’re hard to do. You try them and you can only use light weight due to balance issues, so you dismiss them. This is the equivalent of drinking one beer and saying you hate beer and will never drink it again.

It’s an acquired taste.How to do Bulgarian split squat. BETTER THAN THE ORIGINAL? | Unique Cover Auditions on Got Talent, Idols and X Factor | Top Talent Duration: 19:26. Top Talent 17,925,231 views.The Bulgarian split squat is a terrific way to build single-leg strength, add lower-body mass, and improve hip mobility—except when it’s done with a long stance.

When your front foot is too.Unlike the classic ones, Bulgarian split squats require good physical form, as the load on the legs increases several times. Judging by the muscle atlas presented above, the number of muscles involved in the exercise is much larger than with regular squats on both legs.How To Do Split Squats Start in a kneeling position on the ground.

Squeeze the glute of your front leg tight. Stand tall pressing through the heel of your front foot, and the “ball” of your back foot.Performing the Bulgarian split squat with ideal alignment, especially under load, is the best way to prehab your lower body! Two main compensations reviewed in this video are excessive contralateral pelvic drop and posterior pelvic rotation. With all movements it is important to consider mobility, strength, and motor control.

How to do Bulgarian Split Squat: Step 1: Place a barbell across upper back with an overhand grip and feet in a staggered stance with left foot forward. Step 2: Place your back right foot on a 6-inch box. Begin exercise by lowering body straight down until your back knee almost touches the ground.The ULTIMATE Bulgarian Split Squat Tutorial Duration: 8:18.

Squat University 47,536 views. 8:18. The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH)

List of related literature:

Using a Bulgarian split squat as an example, you go down all the way, come up a quarter of the way, go back down, and then rise up to the starting position.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
To perform the East Lunge with the right leg, keep both feet facing forward and take a large step to the right side, dropping your body into a wide squat position.
from Stability, Sport, and Performance Movement: Great Technique Without Injury by Joanne Elphinston Lotus Pub., 2008
Deficit Split Squat Once you master the traditional Bulgarian split squat, elevate the front foot on to a sturdy box or step.
from Bodyweight Strength Training Anatomy by Bret Contreras Human Kinetics, 2013
Variations:: To add difficulty, deepen the squat, place a Swiss ball between the back and the wall or stand on a balance cushion.
from Respiratory Muscle Training E-Book: Theory and Practice by Alison McConnell Elsevier Health Sciences, 2013
These exercises include the hurdler’s stretch; the single-leg or double-leg inverted hurdler’s stretch; deep knee bends, lunges, or squats (with or without weights); the standing straight-leg toe touch; the arch or bridge; the standing torso twist (with or without weights); inversion; and the shoulderstand or plow.
from Science of Flexibility by Michael J. Alter Human Kinetics, 2004
Step back into a lunge with your left leg, and, as you do, pass the kettlebell to your left hand; then position it toward the inside of your right leg.
from Kettlebells For Dummies by Sarah Lurie Wiley, 2010
To begin, start with your feet shoulder-width apart; bend your knees, and squat as low as possible.
from Implant Dentistry E-Book by Arun K. Garg Elsevier Health Sciences, 2009
As you lift your arms, lift one thigh—for this example it should be the left—in front of you with the knee bent, angling your foot in front of your right lower leg, toes pointed down.
from The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior’s Way by Shi Yan Ming Rodale Books, 2006
from supta tadasana, as you lengthen the right leg and press the foot on the wall, bring the left leg up, and place the right foot against the right upper groin, as the left groin releases toward the inner knee and the outer knee lifts toward the outer hip.
from Yoga and Scoliosis: A Journey to Health and Healing by Dr. Loren Fishman, B.K.S. Iyengar, Marcia P. Monroe Springer Publishing Company, 2011
If possible, hook the top of your left foot behind your right calf and slightly press your inner thigh muscles (adductors) toward each other for stability.
from Instructing Hatha Yoga: A Guide for Teachers and Students by Diane M. Ambrosini Human Kinetics, Incorporated, 2015

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

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40 comments

Domeena 2020-09-07 - 15:37

Very helpful. These always felt awkward to me when performing and now I know I was positioned way too far from the bench. Cheers!

Delarad 2020-09-08 - 01:42

Hello god child I want your help my left knee so weak because of that my acl tear. So what can I do? Plz help me

Darkbeard 2020-09-08 - 11:50

This is the ONLY exercise that gives me soreness on my thighs and Glutes. Amazing no doubt, a real eye opener when I first did it

Kazrarn 2020-09-08 - 15:54

These have changed my life.
Im tall with tight tendons, these really help me focus weight on my quads with absolutely no knee pain or tightness or anything!
i still squat, and use kettlebells, but these have been my answer to focusing on quad development (along with going flat/deep-enough on regular squats)
Such a good alternative or complement to squats, they really allow me to just hold heavy weight and complete reps without any weird tension on the knees

Rexforge 2020-09-09 - 05:02

I do this at home every other day 90 each leg without weights

Shanius 2020-09-09 - 07:23

Great…great great…love the focus on the proper motions!!!! excellent

Galar 2020-09-09 - 19:04

I find it hard to balance on this exercise, how do I fix this? Please help.

Gavinrarad 2020-09-10 - 04:01

wow my front foot needs to be so much closer. thanks for the tip for knee alignment over the middle of your foot. glad i found your channel!

Shamand 2020-09-10 - 14:12

I believe the message but it might be even more believable if you looked muscular, like you practice what you preach.

Blacksmith 2020-09-10 - 19:37

Every now and then, you find an exercise that you can try to master and feel an amazing effect from practicing it.

The Bulgarian banana split.

Fautilar 2020-09-11 - 04:34

Jeff, you look just as young today as you did 3 years ago. I’m putting it down to your fitness level, nutrition, mentality and drive for success (got that from your London Real interview). You’re inspiration to the rest of us. Thank you.

Gavinis 2020-09-11 - 13:34

Can anyone comment on the optimal height of the platform/bench for the “resting” leg to assist the correct execution of the exercise?

Landazius 2020-09-11 - 15:45

I’ve been doing them wrong for months. The full potential starts today! Thanks Jeff!

Anarardin 2020-09-12 - 11:42

Would you recommend do weight bulgariam before or after squats?

Snowbearer 2020-09-12 - 12:49

Hater alert!! The front leg is not doing the work the front glute should be doing the work and should be further forward so as not to crowd the space between, which pushes the front knee forward. While some forward translation of the front knee is normal, moving the foot forward will reduce patella tendon sheer. (Just some advice from a fellow traveller try it first before you let your ego get hurt we are here to learn from each other

Kigashura 2020-09-12 - 23:52

I’ve learned so much from this channel. Thanks very much for making such excellent and professional training publicly available!

Perithis 2020-09-13 - 12:07

Finally, something the Bulgarians contributed in society lol

Zuran 2020-09-13 - 18:26

I am not sureon the position of my foot. I am 6’1 and my legs are long so if I put my foot too close

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Bandilhala 2020-09-14 - 03:45
Holy crap talk about feeling the burn. I’ve been doing regular dumbbell squats for years and I’ve never felt as much burn in my legs as I have after doing this exercise. Seems to be much better for my lower back too. Just having issues with keeping my balance so far. I’m hoping my balance will get better with time because I like this exercise.

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Sajora 2020-09-14 - 12:15
Aren’t you supposed to to carry some weight when doing this?

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Molkree 2020-09-14 - 16:16
How far away from the chair/bench should you be standing in order to do this properly?

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Forcemane 2020-09-15 - 04:27
How much weight would you recommend for ladies during Romanian deadlift?

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Jofyn 2020-09-15 - 15:46
Hi everybody, I got an issue with this exercise: I only feel the back leg (the one on the bench) when am doing this exercise, is it something in the form or is it just how it should fee
l…?

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Datius 2020-09-15 - 19:17
Excellent demonstration of proper form and great tips to engage the glutes even more! Keep it up!

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Agamagamand 2020-09-16 - 08:40
why does no one seem to recommend doing a split squat with the rear foot on the floor? it feels less likely to injure yourself, you’re not leaning forward making it possibly bad on knees… balance feels safer… the only negative i can think of is that you’re not getting as low of a squat. i’m new to trying to put my rear foot elevated and maybe just need to keep practicing but i wonder is it worth it, compared to rear foot on the floor, and is it that different? weighted with dumbbells specifically.

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Samujinn 2020-09-16 - 18:51
Jeez I wish every channel started like this. Sooooo many have sooo much unnecessary fluf

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Salar 2020-09-17 - 00:14
Should the foot on the bench be on your toes or resting on the shoelaces

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Arashiramar 2020-09-17 - 06:23
This was super helpful!! Thank U!! �� Will share it on Facebook right away!! ��

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Mikazahn 2020-09-17 - 16:18
Very nice tip….Gonna definitely make a couple of adjustments and give this exercise another try.

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Dagdariel 2020-09-18 - 00:15
“focus on the knee” thanks man. I was wondering why I sometimes felt it in the glutes and sometimes didn’t feel anything.

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Axeworker 2020-09-18 - 04:24
Is this video about the Single Greatest Leg Exercise or the Greatest Single Leg Exercise?

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Malamand 2020-09-18 - 10:37
Question, can’t you just do Smith machine lunges to ensure your back posture is correct??

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Ianlanim 2020-09-18 - 17:19
I don’t have hamstrgins, but I have hamstrings if that’ll work

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Toshura 2020-09-19 - 02:33
How do you explain to the athlete where to position their feet. I have some that are so close to the bench/pad but their front leg is in great alignment like you were showing. I have 5’2″ and 6’4″ athletes:0)

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Kirithris 2020-09-19 - 16:40
With the crease in the hip ma’, drop it thru the quad, drop it thru the quad, drop it thru the quad

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Kajirn 2020-09-20 - 10:55
If you want to work your glutes when doing the split squat you need to adopt a wider (further forward) stance. You can avoid arching your back by leaning your upper body further forward and keeping a neutral spine. Weight still in your front leg.

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Centrilar 2020-09-20 - 11:47
The only thing I don’t get is I used to be able to do the Bulgarian Split Squat Jumps before but then started doing these instead now that I’ve been doing these for about 6 months I can’t do those jumps wtf?!?

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Burilas 2020-09-20 - 17:38
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Goltilabar 2020-09-21 - 06:53
I have always hated these. Now I know why…I was doing it wrong.

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Morafym 2020-09-21 - 16:30
Thank you for taking the video from various angles, it really helped!

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