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Exercise Benefits With Proper Form & Technique

Bulgarian Split Squat

through 10 votes
muscles:QuadricepsMuscle, GlutesMuscle
synergists:Lower BackMuscle, HamstringsMuscle, AdductorsMuscle
required:Bench or Seat
fitness level:Hard
exercise type:Strength
Variations available (31)
Starting PositionExecution

Starting Position

  • bend one knee and place the back of the foot at the edge of the seat area
  • place the other foot a little wider than step-length in front of the chair
  • the leg of the foot in front of the chair is almost fully stretched
  • the tiptoes point forwards
  • your knee joint point forwards, too
  • your back is straight
  • stretch out the arms in front of your body

Correct Execution

  • bend the leading knee
  • it builds a 90 degree angle and does not protrude the tiptoes
  • your upper body remains straight
  • the other knee touches the ground a bit
  • the foot on the chair only supports stability and coordination
  • do not let the knees wander outwards
  • afterwards, go back into the starting position again
  • repeat the exercise with the other leg, too

tip for the workout