Bulgaarse split squats

Bulgarian Split Squats is a demanding and effective exercise that strengthens thighs, glutes, and core. This unilateral exercise is excellent for improving balance, increasing hip stability, and building strength in the lower body. By focusing on one side at a time, you achieve better activation of the supporting muscles.

Correct Execution and Technique

To perform Bulgarian Split Squats correctly, follow these steps:

1. Starting position: Place a bench or elevation behind you at knee height, and place one foot up on the bench. Stand stable with the front foot slightly in front of your body.
2. Lowering phase: Slowly lower yourself by bending the front knee, and bring the hip down towards the floor. Ensure that the knee moves in line with the toes.
3. Raising phase: Push through the heel of the front foot and come back to the starting position.
4. Breathing technique: Inhale as you lower yourself, and exhale as you push back up.

Common Mistakes

Here are some mistakes to avoid in order to maximize the effect of Bulgarian Split Squats and prevent injuries:

• Too far forward leaning body: Too much weight on the front toe can put extra strain on the knee. Keep your upper body upright and distribute your weight evenly.
• Too long a step: Having the foot too far forward can make the exercise unstable. Ensure the front foot is positioned so that you can lower yourself straight down without losing balance.
• Rounded back: Avoid bending your back forward. Keep your core engaged and your back straight throughout the movement.

Modifications and Variants

You can adapt Bulgarian Split Squats to different fitness levels and goals:

• Beginner variant: Perform the exercise without weights to focus on technique and balance.
• With dumbbells: Hold a dumbbell in each hand for added weight and more challenge for the lower body.
• Jumping Split Squat: For a plyometric variant, add a small jump at the top position, which challenges explosiveness and endurance.

Repetitions and Sets

For general strength and muscle development, aim for 3 sets of 10-12 repetitions per leg. Use a weight that challenges you but allows you to maintain good technique throughout the set.

Breathing Technique

By focusing on your breath, you gain better control and stability during Bulgarian Split Squats. Inhale as you lower your body towards the floor, and exhale as you push back up. This will help you keep your core engaged and improve balance.