This is one exercise I think everyone should include somewhere in their routine. They work as an excellent complementary exercise to the barbell back squat, as they put more emphasis on the posterior chain (hamstrings & glutes) but with less strain on the lower back (1). They also help balance out any asymmetries in the legs that are likely present if you mostly perform bilateral movements like the squat and leg press. . In addition, Bennett and colleagues found that Bulgarian split squats provi
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Here’s how to do Bulgarian Split Squats for more quads or more glutes. For more glutes: user a wider stance, lean your torso forward slightly, and keep your knee over your foot. Think about dropping “down and back” and then pushing your hips forward on the way up. For more quads: use a closer stance to the bench, keep your torso upright, and drive your knee forward towards your toes. Think about dropping straight down and back up. Try this out and you’ll feel the difference right away! | Jeremy
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Here’s how to do Bulgarian Split Squats for more quads or more gl…
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Here’s how to modify your Bulgarian Split Squat to emphasize more of the glutes or the quads. Want to work your glutes more? Use the glutes focused form. Want to work your quads more? Use the quads focused form. Want to work on both equally? Use a form somewhere in the middle of these. Try it out and you’ll feel the difference right away! 💪🍑 | Jeremy Ethier
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Here’s how to modify your Bulgarian Split Squat to emphasize more of t…
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