Bulgarian Split Squat

http://www.muscleevo.net The Bulgarian Split Squat is one of my favourite leg exercises. Not only is it a great exercise for working the thighs and hips, it will develop both flexibility and balance. You can also apply a large load to your legs without the compression forces associated with heavy squatting.

If you've never done it before, youll be limping around for days - this exercise is almost unrivalled in its ability to generate extreme muscle soreness.

Although the Bulgarian Split Squat can be done with a barbell across your shoulders, I prefer using dumbbells as they make it a bit easier to balance. You can also use a weighted rucksack, sandbag or heavy chains draped across your shoulders.

Place one foot well in front of the other with your rear foot on a bench. You might need to experiment a little to get the right stride length. If it's too long, your range of movement will be limited. If it's too short you'll end up putting a lot of stress on your front knee.

Keeping your body upright and your chest up, slowly descend until you feel a stretch in your rear thigh. If the stretch is uncomfortable, try using a lower bench. Make sure that the movement is down rather than forwards. Focus on pushing upwards through your front heel to return to the start position.

Complete all the repetitions on one leg before switching to the other leg to perform the same number of repetitions. That counts as one set. If you're using a sufficiently heavy weight, chances are you'll need to take a break between each leg to catch your breath.

You might also see this exercise called the Rear-foot-elevated Split Squat, or a Bulgarian Lunge.

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[itscampbellism]

How high should the leg rest be for your resting foot? Also, do you extend your knee completely when you stand up or only slightly? Thanks!

[Christian Finn]

Roughly at the same height of the front knee. I don't extend the knee completely, and stop just short of fully straightening the leg.

[Sangita Borgave]

Lovely form! Why do I wobble..feel unstable when I do them? Thanks!

[Christian Finn]

I felt unstable and wobbled all over the place when I did them for the first time. Keep doing them until you stop wobbling.

[dukie01]

What are you doing with your right arm/hand?

[Christian Finn]

Just holding a dumbell, same as with the left hand.

[Christian Finn]

You'll need to do them on both sides to ensure equal development.

[Christian Finn]

Search for "Bret Contreras Hip Thrusts"

[tiggersrevenge]

Do them on both sides. Think about it, you wouldn't want to train just one of your arms, right? Same goes for legs.

[HeroicIkelton]

he only has one arm..

[Connor161]

Nice bum :))

[Raymond Kelly]

if you really want to focus on developing your glutes than I would recommend doing what is called a bridge squat or "Glute bridge" Depending on how well your form is, it will build and strengthen your butt, seriously. when you get very good at it start doing it one leg at a time it really works I did it every day for 10 straight weeks and the results were very satisfying. practically steel when I was done! give it a try their actually quite fun to do. good luck! ; )