Bulgarian Split Squat Female Bodybuilding

How to Do a Bulgarian Split Squat

Bulgarian Split Squat

One of the best exercises for tightening and lifting is the Bulgarian Split Squat.  The beauty of these exercises is that you can execute them anywhere, you could be at the park, beach, gym, and even at home. You also don’t need any fancy equipment to get it going. A great single-leg exercise and you can do 3 sets of 12 repetitions.

Bulgarian Split Squat benefits

This exercise will strengthen and shape your leg muscles:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves

It will also help you develop a better balance since you will be doing all your work on one leg.

Your lower body will thank you.

You’re going to get a box or a step or chair about that high. Alright, getting into position can be a bit tricky but not impossible. You’re going to put one of your legs up behind you, jump out, good. Now make sure that the body is nice and straight, you’re not leaning forward. You never want that knee to come over that toe, so I’m going to hop out a little more.

OK, so coming down and up, like so. Make sure that you get a ninety-degree angle and a ninety-degree angle, more or less, depending on the height of your box, and it burns. And then you’ll just switch sides.


  • Always keep your back straight at all times.
  • Do not lean forward when you go down.
  • Do not keep your legs too far apart.
  • Do not hit your knee on the floor.

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