You may have seen the super complicated bulgarian split squat performed at your local gym. It looks tough and it is! But this move is also easy to learn and progress. You just need to know where to start. We are breaking this exercise down so that you can include it in your workouts. As always the goal is to build our moves. Let’s get strong!
Progressing the Bulgarian Split Squat
The bulgarian split squat eluded me for years on my fitness journey. When Scott first had me perform one it was one of the hardest things I’d done in our training. No way you may say! But my lack of mobility (and strength) definitely held me back when it came to learning some strength exercises.
I started at zero and that’s why I know you can absolutely build up your muscle and learn the moves. We are getting there one exercise at a time!
Build Your Moves
Using an ab mat will take these hyper exercises to the next level of our fitness. You have to try it because you won’t believe the tension it adds! It’s a must try and the perfect add-on to your at home fitness equipment. I have been guilty of ignoring hyper exercises and focusing on my low back as part of my fitness routine.
However, it should truly be a priority not only to rock your bikini, but to keep your back strong. Our muscles grow weaker with age and through the stresses of daily life. It is always up to us to take charge of our health! Focus on your performance and building up that muscle.
Bulgarian split squats work the glute muscles as well as the upper leg muscles. Trust me you will feel it!
Lower body movements recruit more muscle which leads to a bigger overall calorie burn as well.
General Form Cues
- Start by placing an ab mat or folded towel on a standard weight bench. It will take some experimenting to see how far you need to stand in front of the bench.
- Standing in front of the pad, reach one leg back behind you and rest the top of your foot on the bench.
- Descend under control until your back knee lightly touches the mat, making sure to keep the torso upright.
Tip from you Trainer
If you struggle with balance using the wall will an awesome place to start. If you are at the gym you can move the gym simply move the bench near a wall. Never feel awkward for needing to move or use equipment the way you need to be.
If you are at home get creative and figure out a way to make it happen! I am actually using an ottoman from Ikea that’s part of our living room set! I know that many of you need at-home workout options and I’ve started working on an at home workout guide that will be available soon. Stay tuned…
I have come to love the bulgarian split squat and hope you will give it a go. Add it to your next workout and let me know what you think.
Always read and refer back to the form cues to make sure you have a general sense of how you want to move your body through the bulgarian split squat. Find a mirror that will help you check you form often. Focus on pushing your performance to the next level and the results will show!
Check back next week for your next move.
Build Your Moves
Always check out the fitness index to see more workout options!
Because looking cute helps every workout.
Below is the fitness equipment I used for these exercises from my Amazon Store:
HOW ABOUT YOU?
- Have you ever included a bulgarian split squat in your workouts?
- Do you have a lot of fitness equipment at home?