Exercise Technique - The Bulgarian Split Squat

​​Don't you just love exercises with eastern european names?

It just makes them sound more impressive.

I wish we had the Irish Squat or the Aussie Dead-Lift.

​Anyway, here is a great exercise for strengthening your legs. This exercise requires balance and coordination as well as a good amount of strength.

​Do not be surprised if you struggle at first but you will get the hang of it.

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​I reckon the Bulgarian split squat is one of the toughest leg exercises out there. It is not something I put into a program at the drop of a hat. You need to work up to it.
 
Exercise Tips For The Bulgarian Split Squat:

• You have to find your ideal stride length.When I see this online I see many people with their front leg too far forward and this creates too much arch in the lower back when you lower to the floor.
• Place one leg on the bench (I prefer to place the instep of my foot on the bench rather than my toe - the stretch is too much for my knee to handle)
• Pick a spot on the floor and look at it without moving your eyes from it - this helps with your balance
• Keep your posture upright when you lower to the floor.
• Pause at the bottom to increase the difficulty of the exercise. This will also ensure that you do not bounce at the bottom.
• Keep the pressure through your mid foot to heel - not towards the front of the foot on the floor.
• Only add weight when you can do 10-15 reps per leg with perfect form.

Thanks to HD Group client Shaun for modelling.