Bulgarian Split Squats

Bulgarian Split Squats

Were the Bulgarians the first to invent this exercise? Who really knows? The Bulgarians are known for famous (and infamous) weightlifters, exercises and training strategies – if the name implies truth, this exercise is one of the better things to come out of this European state. It is great for developing leg strength, size and definition whilst doing a great job of isolating one leg. See notes below for proper technique and execution of the exercise:

  • Setup a bench that is roughly knee height
  • Stand at least 2-3 feet from the bench on one leg whilst anchoring the supporting leg on the bench behind you.
  • Proceed to lower yourself down in a split-squat motion until the trailing knee grazes the floor.
  • Drive through the heel of the front leg to activate the glutes and extend the front leg back to the straight starting position.
  • Perform a few lighter reps before loading up with weights for work sets to ensure that the knee of the front leg does not travel past the toes – this will ensure there will be less shear force on the knee and the target musculature becomes appropriately activated throughout the lift.
  • Ensure you do not tilt your torso forward throughout the exercise – keep hips under shoulders throughout the entire movement and move up and down rather than back and forth.
  • Load with Dumbbells or Barbell

See Below for Video Demo: