For decades, the Bulgarian split squat has remained one of the most challenging yet effective lower-body exercises. With its elevated rear foot position and extensive range of motion, it delivers exceptional results for muscle strength, hypertrophy, stability, and mobility.

Proper Setup Guide

• Sit on a bench
• Extend your front leg with heel on floor and toes up
• Stand up, keeping front heel in place
• Place rear foot on bench
• Use a marker (like a weight plate) to remember foot placement

Loading Variations

• Dumbbells (traditional)
• Smith machine (back squat, front squat, zercher position)
• Landmine
• Squat rack variations (safety bar, front squat, zercher)
• Single-arm dumbbell with opposite hand for balance
• Hammer Strength ground-base squat lunge machine

Muscle Emphasis Adjustments

For Quads:

• Maintain upright trunk
• Increase knee flexion
• Use front-loaded positions (front squat, goblet)

For Glutes:

• Lean trunk forward
• Keep shin vertical
• Use back-loaded positions (back squat)

Benefits:

• Excellent unilateral strength developer
• Lower total load compared to traditional squats
• Versatile programming options
• Improves stability and mobility
• Effective for both beginners and advanced lifters

Programming Tips:

• Start with bodyweight to master form
• Progress gradually with load
• Can be used as primary or accessory movement
• Incorporate different variations to prevent boredom
• Focus on quality movement over weight

The Bulgarian split squat's versatility and effectiveness make it an essential exercise for any training program. By mastering proper setup, choosing appropriate variations, and targeting specific muscle groups, you can maximize its benefits while minimizing discomfort.

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