Primary muscles: Quads
Secondary muscles: Glutes, hamstrings
Equipment: Step, box
BULGARIAN SPLIT SQUAT INSTRUCTIONS
1. Place a step or a box behind you and stand up tall.
2. Position your right foot on top of the step, bend your knees and lower the hips until your left thigh is parallel to the floor.
3. Return to the starting position and repeat.
4. Switch legs.
PROPER FORM AND BREATHING PATTERN
When doing the bulgarian split squat, keep your back straight, your chest open and face front. Maintain your balance by engaging your core and keep your weight in the front heel. Breathe in as you lunge and don’t let your knee go past your toes.
The bulgarian split squat is a great exercise to improve your balance and knee stability, and also to target your posterior chain muscles, the hamstrings and the glutes. If you want to lift your butt, this is definitely one of the best exercises you can do. Pair it with sumo squats and romanian deadlifts and you’ll have a round and firm booty in no time!
SETS AND REPS
Start with regular split squats, to acquire proper exercise form, and once you’re comfortable you can increase the challenge by adding bulgarian split squats to your workouts. Do 2 or 3 sets of 10 to 12 repetitions on each side.
To calculate the number of calories burned doing the bulgarian split squat, enter your weight and the duration of the exercise: