Bulgarian Squat
exercise_detail.body_part: enums.body_part.LEGS
exercise_detail.description
The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings. It involves placing one foot behind you on an elevated surface while performing a squat with the other leg. This exercise enhances balance, coordination, and lower body strength.
exercise_detail.how_to_perform
- Stand a few feet in front of a bench or elevated surface.
- Extend one leg back and place the top of your foot on the bench.
- Keep your chest up and core engaged.
- Lower your hips by bending your front knee until your thigh is parallel to the ground.
- Ensure your front knee does not extend past your toes.
- Push through the heel of your front foot to return to the starting position.
- Complete the desired number of repetitions before switching legs.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Maintain a straight back throughout the movement to avoid injury.
- Focus on keeping your front knee aligned with your toes to ensure proper form.
- Engage your core muscles to help maintain balance.
- Start with bodyweight to master the form before adding weights.
- Use a mirror or have a partner check your form if possible.
- Adjust the distance from the bench to find a comfortable position that allows for full range of motion.