Bulgarian Split Squat

Bulgarian Split Squat Instructions

• Have a flat bench position behind you.
• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.  
• Get underneath the bar, placing it on your traps.
• Have your hands outside shoulder-width in a position where you can create torque in your shoulders. The equates to a strong upper back position.
• You want your torso to be in a strong, vertical position.  
• Chest up and eyes fixed straight ahead.
• Prop your right foot on top of the bench.  
• Have the top of your foot against the padding, not your toes.
• Position the opposite foot in front with your head behind your knee.
• You should feel your right hip flexor being stretched.
• Your core is still braced and engaged. AVOID letting your low back arch.
• Lower your back knee to the floor while maintaining your postural integrity.  
• Your upper body can hinge forward slightly.
• The bottom position should feature the back knee positioned behind your hip.
• Don't slam your knee on the floor. Either lightly tap it or stop just before touching the ground.
• At the bottom position, stand back up.  

*Tips*

• Practice this movement with just your bodyweight. It will take time to groove this exercise.  
• Once you are confident in your proficiency, hold a DB or KB in a goblet position and perform the exercise.  
• The final progression is the barbell.