If you still struggle with finding this balance, think about how you would perform a step-up. The same foot pressure found with a higher foot placement is exactly what you’re trying to emulate in your split squat. Drive Through the Big Toe

Because not all lower body movements target the muscles in the exact same way, there are certain things you should look for when finding a beginner-friendly alternative to the Bulgarian split squat. A split squat is a lower body exercise that works one leg at a time. Your legs are split with one leg in front of you and the other behind you on an elevated surface like a bench. This exercise works the front leg muscles. Split squats put emphasis on your quadriceps to support your body weight and require core engagement to stay upright and balanced.

The Bulgarian split squat is a difficult exercise because of the balance, coordination, and core stability it requires, but there are several variations you can try to make it easier. As you become more experienced, you can incorporate more advanced progressions to introduce more of a challenge. Even though your non-working leg rests on a surface behind you during the Bulgarian split squat, it doesn’t do much to assist you through the full range of motion. A simple cat-cow is a great tool to ensure your thoracic spine is moving well before starting up for the day. Move through 10 to 15 breaths of this dynamic stretch and you’ll be ready to go. Book Opener The Bulgarian split squat can take a while to perfect. As you work on mastering the exercise, there are several mistakes you should avoid to prevent injuries and ensure you’re getting the most out of the movement.

The core muscles, such as the obliques and rectus abdominals, stabilize the core and support a rigid torso to allow the hips to function properly. Additionally, the core works to resist rotational forces sometimes caused by inadequate balance and stability. Who Should Do the Split Squat? When you’re new to the Bulgarian split squat, it can take a while to find the ideal foot placement for your working leg. You can keep it closer to your body or step it further in front of you to target either the quads or glutes, but the exact distances will vary based on your limb proportions and what feels most comfortable to you.

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The main split squat equipment you need is a bench. You may include weights like dumbbells if you choose to do a weighted split squats exercise. Follow these steps to perfect your split squat form: As per the EU's General Data Protection Act (GDPR) you have the right to lodge a complaint with a supervisory authority should you wish to do so.