Bulgarian split squats

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the legs and glutes. You shouldn’t feel any pain in the knee joint itself.

Instructions:

Place one foot on a bench or a chair, and your opposite foot remains on the floor in front of you
Keep the weight through the front leg’s heel throughout the exercise
Bend the front knee to lower the buttocks towards the floor
and when standing back up, ensure your front knee does not angle inwards
Keep your balance and try and make each repetition the same as the last
and try not to let your knee travel far past the toes
Continue the set for the agreed amount of repetitions

Main muscles targeted:

Quads
Glutes
Hamstrings
Adductors assist

Main benefits:

A Bulgarian split squat is a variation of a regular squat with one leg that can reduce the pressure on the lower back. Similar to a lunge it can also challenge your balance at the same time which is useful for every day life. A Bulgarian split squat can also be an advancement towards single leg squats which can be a very difficult exercise to perform. Overall there are many different uses to this exercise but it is an excellent strength builder of the lower body.