The Bulgarian split squat, also known as the rear-foot-elevated split squat, is a powerhouse move for building lower-body strength. But proper positioning is everything. These are four simple tips to help you nail your next split-squat session.
Instructions
1.
Use a knee-high platform to elevate your back foot. A racked barbell wrapped in a foam pad or yoga mat is the most customizable option, but a box, bench, or step also works. If the available platform is too high, prop up your front foot with a weight plate so the rear platform is at knee height.
2.
Find your stride at the bottom of the lunge. Aim for your front knee to form about a 90-degree angle and your back knee to line up beneath your hips. Tweak the position to your comfort to avoid a too-long or too-short stance.
3.
Press through your whole front foot. Imagine tiny jets underneath your front heel and the balls of your big and little toes, a tripod of energy pushing against the floor as you bend and straighten the front knee. Don’t push through your back foot.
4.
Use a support for balance. While this move can help build balance, it is not exclusively a balance exercise. So if you feel too wobbly to add a sufficiently challenging weight, hold on to something — a pole, a wall, or a squat rack — for assistance.
Shift Your Weight to Meet Your Goals
Bulgarian split squats work the quads and glutes, and small tweaks can bias the move to support one or the other.
To emphasize your glutes, imagine you’re an escalator:
• Shift your torso slightly forward.
• Maintain a more vertical shin with your front knee over your ankle.
• Push your hips back as you lower.
To emphasize your quads, imagine you’re an elevator:
• Keep an upright torso, aiming to stack shoulders over hips.
• Allow your front knee to track forward over your toes.
• Push your hips forward as you lower.
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