Bulgarian Split Squat
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Equipment:
Barbell -
Area Worked:
Legs -
Type of Workout:
Weight
Exercise Description:
The barbell Bulgarian split squat is a weight training exercise that primarily targets the quads, glutes, and hamstrings. It also works the core, shoulders, and back.
To perform a barbell Bulgarian split squat, you will need a barbell and a bench or elevated surface. Start by placing the barbell across your upper back in a back squat position. Stand facing away from the bench, and place your non-working foot on the bench behind you. Your working foot should be about three feet away from the bench. Slowly lower your body down into a squat, keeping your front knee over your ankle and your back knee tracking behind your toes. Pause at the bottom of the squat, then push back up to the starting position.
Here are a couple of cues to use when performing barbell Bulgarian split squats:
- Keep your back straight and your core engaged throughout the movement.
- Don't let your front knee collapse inward.
- Lower your body down until your back knee touches the ground, or as low as you can go without compromising your form.
- Drive back up through your front foot to return to the starting position.
Barbell Bulgarian split squats can benefit a variety of sports, including:
- Weightlifting: Barbell Bulgarian split squats are a great way to improve your squat strength, which is important for weightlifting exercises such as the clean and jerk and the snatch.
- Running: Barbell Bulgarian split squats can help to improve your running strength and power, which can help you to run faster and more efficiently.
- Soccer: Barbell Bulgarian split squats can help to improve your balance and coordination, which are important for soccer players.
Barbell Bulgarian split squats can also help to heal certain injuries, such as:
- Runner's knee: Barbell Bulgarian split squats can help to strengthen the muscles around the knee, which can help to prevent further injury.
- IT band syndrome: Barbell Bulgarian split squats can help to improve flexibility and range of motion in the IT band, which can help to relieve pain and inflammation.
If you are new to barbell Bulgarian split squats, it is important to start with a light weight and gradually increase the weight as you get stronger. You should also be sure to use proper form to avoid injury.
Here are some additional tips for performing barbell Bulgarian split squats:
- Use a weight that is challenging but allows you to maintain good form.
- Focus on driving back up through your front foot to return to the starting position.
- Don't let your back knee collapse inward.
- Lower your body down until your back knee touches the ground, or as low as you can go without compromising your form.
- Rest for 1-2 minutes between sets.
Barbell Bulgarian split squats are a great exercise for improving your leg strength and power. By following these tips, you can safely and effectively perform this exercise and reap the benefits.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Exercise Variations
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Start your journey for free in just a few minutes. No payment or obligation required.