Legs Bulgarian Split Squat

               Legs Bulgarian Split Squat

The Bulgarian Split Squat is a popular lower body exercise that targets the quadriceps, hamstrings, glutes, and stabilizing muscles. It is a variation of the traditional split squat and requires a step or elevated surface to perform the movement. Here's how to do the Bulgarian Split Squat:

Instructions:

1. Setup: Find a sturdy bench, box, or step, and stand facing away from it with your feet together.
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3. Positioning: Take a step forward with one leg, placing the top of your foot on the elevated surface behind you. Your rear foot should be flexed with your toes pointing down.
4. Stance: Your front foot should be positioned far enough away from the bench so that when you lower your body, your front knee stays directly above your ankle.
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6. Alignment: Keep your upper body straight with your chest up and shoulders back. Engage your core for stability.
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8. Execution: Lower your body by bending your front knee and lowering your hips toward the ground. Your rear knee should also bend as you lower your body.
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10. Depth: Go as far down as your flexibility and comfort allow, ideally reaching a 90-degree angle with your front knee. Your back knee should hover just above the ground or lightly touch it.
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12. Pushing back up: Push through your front heel and raise your body back to the starting position.
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14. Breathing: Inhale as you lower down and exhale as you push back up.

Tips:

• Maintain a straight back throughout the movement, avoiding rounding or arching your spine.
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• Keep your front knee in line with your toes, and don't let it collapse inward.
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• Engage your glutes and core to maintain stability and balance.
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• If you're a beginner or just starting with this exercise, you can perform it without weights. As you progress, you can add dumbbells or a barbell to increase resistance.

• Perform the same number of repetitions on each leg to ensure balance and symmetry.

Variations:

1. Weighted Bulgarian Split Squat: Hold dumbbells or a barbell in each hand to add resistance.
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3. Rear-Foot Elevated Split Squat (RFESS): The same as the Bulgarian Split Squat but with the top of the rear foot on an elevated surface like a bench or box instead of the toes.
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5. Plyometric Bulgarian Split Squat: Add explosive power by jumping from the split squat position and switching legs mid-air, landing softly back into the lunge position.
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Remember to warm up before performing any exercise and consult a fitness professional if you're unsure about proper form or have any pre-existing injuries or conditions. Always listen to your body and avoid pushing through pain.