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 knee-dominant and is performed with dumbbells only.
Exercise
Bulgarian Split Squat
(focus on thighs) Home
Type: Unilateral
Rest: 180s
Equipment: Kurzhantel
Tutorial
1
Hold a dumbbell in each hand. Position your right leg on an elevation (bench, chair, bed) approx. 20 cm high. Take a step 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. Keep your upper body upright as far as possible. Go down until the thigh of your front leg is approximately parallel to the floor. Breathe in as you do so.
3
Push yourself up by straightening the knee of the front leg. 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 knee dominant (more front thigh), choose a narrower stride and a lower raise (approx. 20 cm). Keep your upper body upright.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
Gluteus Maximus
Tertiary
Thighs (hamstrings)
Calf
Equipment
Dumbbell
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