So what is the Bulgarian split squat? It refers to a unilateral movement that enhances overall athleticism, hip mobility, balance, and strength.
The Bulgarian squat is all about working on one side of the body at one moment—enabling individuals to address their body’s asymmetry and develop determination and strength while preventing pains, injuries, and aches.
However, since performing the Bulgarian split squat correctly is crucial to ensure you are reaping all of its health benefits, some individuals who may not have previously performed this exercise have questioned, “How to do Bulgarian split squat.”
We’ve put together a step-by-step tutorial to help you learn how to perform the Bulgarian squat. We’ve also included some of its benefits and mistakes to avoid.
So let’s get started!
How to Do Bulgarian Split Squat the Right Way?
Make sure you have a chair or bench available before beginning your first try at performing the Bulgarian split squat since you will need it to complete the workout correctly.
Once you become familiar with the workout and feel comfortable performing it, you may add dumbbells to boost resistance. Follow the steps mentioned below to do the Bulgarian split squat:
- Place your foot on the chair or bench while standing a short distance away. Now, elevate the other leg from this position and place it on the ground
- Afterward, extend the arm downward and grab a weight (optional). It will be easiest to lift the weight with the hand other than that of your working leg
- Make sure to keep your feet at least hip-width apart. Keeping your balance will be tricky if you hold the lifted foot right behind the front
- With the chest lifted and your eyes fixed forward, work the core while bending the knee of the leg on the floor and letting your other knee bend organically as you go downward without using the back leg to support the weight
- Once you’ve worked up one leg, it’s time to work on the other. Repeat this a few times a week, and you will feel it working
Pro tip! Remember to take stretching classes in your area or look for some stretching classes on YouTube before you begin any workout.
Bulgarian Split Squat Benefits
- Enhance core strength:The squat strengthens the core while stressing balance. Around thirty-five muscles, including stabilizers surrounding the waist and hip that make up the core area, are worked during this exercise. This enables the exercise to help one promote structural balance and core strength
- Work several muscles:The Bulgarian split squat works almost similar muscles as that of lunges and squats, making it the perfect exercise overall lower body. Your thighs, hamstrings, calves, glutes, abdominals, spinal erectors, and quadriceps will burn when you perform this workout
Mistakes to Avoid When Doing the Bulgarian Split Squat
To ensure you are performing the Bulgarian split squat correctly, avoid the following mistakes.
Using the Back Leg to Maintain the Movement
The entire purpose of the Bulgarian split squat is to work one leg at a time, which is the leg at the front.
Therefore, if you are using your back leg to support the entire movement of the exercise, you are defeating the whole purpose of this workout.
Your back leg should only dictate your balance when you do the Bulgarian squat, with the front leg doing all the heavy work.
Standing on the Toes
One error many beginners make is standing on the toes, which can lead to discomfort in the toe area and make it easier for you to lose your balance. When this occurs, either keep your front foot near the bench or squat while tilting forward at the hip.
To fix this, adjust your position by moving slightly forward from the chair and performing the exercise while maintaining an upright posture with the help of your torso.
Allowing the Front Knee to Slouch
One typical error that most individuals make when performing squat exercises is to allow the front leg’s knee to stay loose rather than keeping it firmly in one position—which causes toe alignment issues. When this occurs, the area of your leg under the most strain—your knees—can become sore.
You must thus be careful to keep the front knee firmly positioned when performing single-leg workouts, such as the Bulgarian split squat, when one leg dictates the weight and movements.
Bottom Line
Now that you know everything there is to know about the Bulgarian split squat, what’s left is to go ahead and try out this leg-burning workout. If you want to embark on a rewarding fitness journey, remember to check out FitEngine.
We offer a wide range of fitness regimes, like the best dance workouts and pilates classes in New York. We also offer the best yoga classes in New York City if you prefer yoga for fitness. For further information, contact us now.
So if you’re looking for ways to lose weight fast with exercise, book a class now!
