How To Do Bulgarian Split Squats

Bulgarian Split Squat

Purpose:

  • Build Hip-Knee-Ankle Stability
  • Increase Leg Hypertrophy
  • Teach Single Leg Squatting Mechanics
  • Increase Hip Flexor Mobility

Prime Movers:

  1. Quadriceps (Legs)
  2. Hamstring Complex (Legs)
  3. Glutes (Hips)

How To Do Bulgarian Split Squats

  • Start by standing erect and placing the ball of one foot on a raised surface (6-12 inches) behind you.
  • While maintaining a vertical torso, hips square and your glutes activated, dip your raised knee down until you feel a stretch in your anterior thigh, or reach 90 degrees of knee flexion in your front leg.
  • Hold this position for two seconds before flexing back to the start position.
  • To increase the stretch further, raise the surface higher or put your front foot out in front farther.
  • Do not let your front knee go over your toes at any point.

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