Enhancing Skills

Bulgarian split squat

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell Bulgarian split squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed by placing one foot on an elevated platform behind you while holding a dumbbell in each hand and performing a squat on the front leg.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Hamstring stretch
  • Quad stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio (e.g. jogging, cycling, jumping jacks)
  • Bodyweight squats
  • Lunges

How to select the proper weight: Start with a light weight and gradually increase until you find a weight that challenges you but allows you to maintain proper form.

Proper form:

  1. Stand in front of a bench or step with a dumbbell in each hand.
  2. Place the top of one foot on the bench behind you with your toes pointing down.
  3. Keeping your torso upright and your abs engaged, lower your body down until your front thigh is parallel to the ground.
  4. Press through your front heel to return to the starting position.
  5. Repeat for the desired number of repetitions before switching sides.

How to reduce the difficulty: To make this exercise easier, you can perform it without weights or with a lighter weight. You can also use a lower bench or step for your back foot.

How to increase the difficulty: To make this exercise more challenging, you can use heavier weights, increase the height of the bench or step for your back foot, or add a jump at the top of the movement.

Number of reps: Beginner: 8-12 reps per leg Intermediate: 12-15 reps per leg Advanced: 15-20 reps per leg

Estimated time for exercise: 15-20 minutes

Body Group:

Legs

Muscle Group(s):

Calves, Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Glutes

Tertiary:

Calves

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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