Bulgarian Split Squat If you want to maximize muscular strength and size and aren’t overly concerned with your lower-body mobility, you can doBulgarian split squatsinstead of ATG split squats. Bulgarians are also known as rear-foot-elevated split squats. Placing your back leg ontoa benchor ...
By elevating both of your feet, you’ll allow your knee greater range of motion than you’d traditionally get in a regularsplit squat form, which will activate your glutes. Rear-Foot Elevated Split Squat You’ve probably done a rear-foot elevated (commonly called a Bulgarian) split squat a...
Deficit Bulgarian split squats.This variation is like the traditional split squat except you also place your front foot on an elevated surface. This allows your back knee to go down deeper, further activating your leg muscles and glutes. This variation also helps reduce overextension in your lowe...
Or prop the top of your back foot on a sturdy bench or chair to perform the more advanced version, called a Bulgarian split squat. Train With Us Tap into the ultimate training resource with the Nike Training Club App. From expertly designed workouts to holistic tips on nutrition, mindset,...
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Bodyweight Squat Bodyweight Bulgarian Split Squat High Knees Standing Quadricep Stretch Burpees Jumping Jacks Who Should Do? Bodybuilders Bodybuilders aiming for muscle growth and defined legs benefit from leg press. Your quads, glutes, and hamstrings work hard to press the weight up. This...
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How To Do Dumbbell Bulgarian Split Squat Begin in a standing position keeping a dumbbell in each hand on both sides. Your back should face a low raised bench at a distance of a step. Keep one leg (the top of the foot) on the bench for support. ...
She recently explained how to properly execute Bulgarian split squats with glute-focused variations. Erin Stern never misses an opportunity to enlighten her viewers with useful exercises. Feel free to try her go-to workout for rounder and more beautiful glutes! Watch the full video below: ...
Front squat (the bar is resting on the top of the chest) Bulgarian split squats Walking/reverse/side lunges (bodyweight, resistance band, kettlebell) Hip thrust (barbell or weight plate) On recovery and nutrition To avoid any injuries and to help recovery, stretch after every strength training...