Bulgaarse Split Squat

Bulgarian Split Squat is one of the best exercises for strengthening the legs and glutes, especially because it activates several muscle groups at once, including quads, hamstrings, and glutes. This unilateral exercise helps improve balance, stability, and muscle strength and is an excellent addition to any lower body workout program.

Correct Form and Technique

Follow these steps to perform a Bulgarian Split Squat correctly:

  1. Stand with your back to a bench or platform, positioning one foot up on the bench behind you.
  2. Place your front foot a good distance forward, so there is room for you to lower yourself without your knee going too far over your toes.
  3. Slowly lower yourself by bending the front knee while keeping your upper body upright and your back neutral.
  4. Press up through the heel of the front foot to return to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs.

Common Mistakes

Here are some typical mistakes that occur during the Bulgarian Split Squat and how to avoid them:

  • Too short distance between the feet: If your feet are too close together, you may experience knee pain or limited movement. Ensure your front foot is far enough forward.
  • Overstretching the back: Keep your upper body upright and neutral to avoid straining your lower back.
  • Weight distribution on the back leg: Another mistake is putting too much weight on the back leg. Focus on pressing through the heel of the front foot to maximize activation of glutes and quads.

Modifications and Variations

To make the Bulgarian Split Squat more challenging or to tailor it to your level, try the following variations:

  • Weighted Bulgarian Split Squat: Hold dumbbells in your hands or a barbell on your shoulders to increase resistance.
  • Elevated Bulgarian Split Squat: Place your front foot on a weight plate to increase the range of motion and work more intensely with glutes and quads.
  • Explosive Bulgarian Split Squat: Perform the exercise explosively by jumping up onto the front foot and quickly switching legs to increase intensity.

Reps and Sets

To build strength and muscle mass, you can start with 3 sets of 8-12 repetitions on each leg. If you want to improve endurance, you can increase the number of repetitions to 15-20 per set.

Breathing

Breathing is important for maintaining stability and controlling movement during the Bulgarian Split Squat:

  • Inhale as you lower down into the squat position to keep your upper body stable.
  • Exhale as you press up through the heel and rise back to the starting position.
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