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- To perform a Bulgarian split squat with proper form, follow these steps:
- Stand facing away from a bench or platform with one foot placed on top and the other about 2-3 feet in front in a lunge position.
- Engage your core and hold up your chest while slowly lowering down, ensuring the front knee stays directly over the ankle and doesn’t pass the toes1.
- The Bulgarian split squat is a unilateral exercise that focuses more on the quadriceps than similar lower-body compound movements2.
- There are two variations: one that’s quad-dominant and one that’s glute-dominant. Foot position determines this3.
- Alternatively, you can perform a traditional split squat by taking a step forward similar to what you do for a lunge4.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.How to Perform Bulgarian Split Squats with Proper Form Stand facing away from bench or platform with one foot placed on top, laces down and the other about 2-3 feet in front in a lunge position. Engage core and hold up chest while slowly lowering down, ensuring front knee stays directly over ankle and doesn’t pass toes.liftvault.com/exercises/bulgarian-split-squat-form/The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. As a unilateral squat, the exercise focuses more on the quadriceps than similar lower-body compound movements.www.verywellfit.com/how-to-do-a-bulgarian-split-sq…There are two variations on a Bulgarian split squat — one that’s quad dominant and one that’s glute dominant. Your foot position determines this. If your foot is further from the elevated surface, you’ll place more emphasis on your glutes and hamstrings; if it’s closer to the elevated surface, you’ll hit your quads more.www.healthline.com/health/fitness-exercise/bulgari…At its core, the Bulgarian split squat is a variation of a traditional split squat. In addition, it could also be considered a single-leg squat variation as the front leg takes most of the weight. To perform a traditional split squat, you take a step forward similar to what you do for a lunge.www.setforset.com/blogs/news/bulgarian-split-squat How To: Bulgarian Split Squat - YouTube
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WEBLearn how to do the Bulgarian split squat, a unilateral exercise that works your quads, glutes, and adductors. Find out the proper form, common mistakes, and variations of this effective leg movement.
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WEBThe Bulgarian split squat is one of the most brutal leg exercises out there. Here's how to perform them properly and how to bias the quads and glutes. Skip to content
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