The Bulgarian split squat is an excellent exercise for training the legs. The exercise is multi-jointed and is similar to lunges. It improves knee stability, balance and jumping power. This variation is more hip-dominant and is performed with a dumbbell.
Exercise
Bulgarian Split Squat
(Focus on bottom) Home
Type: Unilateral
Rest: 180s
Equipment: Kurzhantel
Tutorial
1
Hold a dumbbell in each hand. Place your right leg on an elevation (bench, chair, bed) approx. 40 cm high. Take approx. 1.5 steps forward with your left leg. Keep your back straight and your gaze forward.
2
Lower your body towards the floor by bending the knee of your front leg. Push your hips back and bend your upper body slightly forward. Go down until the thigh of your front leg is approximately parallel to the floor. Breathe in as you do this.
3
Push yourself up by straightening the knee of the front leg and pushing your hips forward. Keep going up until you are standing completely upright again. Breathe out as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with the left side and then with the right side.
Tip
Build up body tension in your torso and keep your back straight. Choose a stable stance so that your legs are not in a line but slightly offset. Shift your weight evenly onto your front foot. Not too much on your toes or heels. Make sure that you push yourself up from the front leg. The back leg is not working. Push the knee of your front leg straight forward until it is above the tips of your toes. It can also be pushed slightly outwards, but not inwards. The front of the thigh of the back leg should be stretched in the lowest position.
To make the exercise more hip-dominant (more gluteus maximus and back thigh), choose a wider stride and a higher elevation (approx. 40 cm). Bend your upper body slightly more forward.
Muscle groups
Primary
Gluteus Maximus
Secondary
Thigh (quadriceps)
Tertiary
Thighs (hamstrings)
Calf
Equipment
Dumbbell
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