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Proper Form for Bulgarian Split Squat:
- Starting Position: Stand a few feet in front of a bench or elevated surface. Place one foot behind you on the bench, with the top of your foot resting or toes pressing into it.
- Stance & Balance: Position your front foot so that when you lower down, your knee stays aligned over your ankle. Keep your chest up and core engaged.
- Lowering Motion: Bend your front knee and lower your back knee toward the ground in a controlled motion. Keep your front shin vertical and avoid leaning too far forward.
- Depth & Control: Lower until your back knee is just above the floor or as deep as mobility allows while maintaining balance.
- Driving Up: Push through your front heel to return to the starting position, keeping tension in your front leg.
Common Mistakes:
- Placing the Front Foot Too Close or Too Far: This can cause instability or excessive knee strain. Adjust so your knee stays aligned over your ankle.
- Leaning Too Far Forward: Maintain an upright posture to keep tension on the front leg and avoid excessive strain on the lower back.
- Letting the Front Knee Cave In: Keep the knee aligned with your toes to prevent joint stress.
- Dropping Too Fast: Use a slow, controlled descent to maximize muscle engagement and avoid unnecessary strain.
- Not Engaging the Core: A weak core can lead to instability and poor balance. Keep your core tight throughout the movement.
Bulgarian Split Squat Tutorial
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