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28 de abr. de 2024 · The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. As a unilateral squat, the exercise focuses more on the quadriceps than similar lower-body compound movements.
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12 de oct. de 2013 · full 12 week push,pull,legs program!- build muscle & strength! - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw...
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- 7.6M
- ScottHermanFitness
Learn proper form for how to do Bulgarian split squats including foot position and torso angle, and techniques to make the Bulgarian Split Squat more effective.
- Barbell
- Dumbbell Or Kettlebell
- Smith Machine
- Gym Ball
- Resistance Band
Load a barbell on your traps and shoulders and complete the same movement. Take care when placing your foot behind you, ensuring you don’t lose your balance with the added weight.
Hold a dumbbell or kettlebell in each hand while executing a Bulgarian split squat. This weighted variation will be easier to execute than the barbell variety, although you will be limited to the strength of your grip.
Also known as an assisted squat machine, the Smith machine will allow you to safely test your strength in a Bulgarian split squat. Position the bar at shoulder height, get underneath and unhook it, then complete the movement.
Adding an unstable surface like a gym ball (also known as a yoga or exercise ball) to your Bulgarian split squat creates an additional challenge. Use the ball in place of a bench — you’ll need to work harder to keep your balance and stabilize yourself as you squat.
Position a resistance band underneath your front foot, bending the elbows and holding the handles up at your shoulders. Squat down, maintaining your position with the resistance band handles.
El Bulgarian Split Squat es un ejercicio altamente efectivo que trabaja una variedad de músculos en la parte inferior del cuerpo, incluyendo los cuádriceps, los glúteos (principalmente el glúteo máximo), los isquiotibiales, los músculos estabilizadores del núcleo y los músculos de la pantorrilla.
19 de ago. de 2021 · One of the best exercises to grow the booty & glutes from home: the bulgarian split squat! Learn the correct form and avoid common mistakes. Join my workout ...
- 5 min
- 364.4K
- Vicky Justiz
The Bulgarian split squat is a great unilateral (one-sided) exercise for strengthening your leg muscles and improving your coordination and balance. You can perform this exercise without any external load, with weights in your hands (i.e., dumbbells or kettlebells), against your chest, or with a barbell on your shoulders.
