Start position
Position a barbell across the shoulders using the high bar position of the back squat Take a moderate step forward with one leg and place the instep of the rear foot on top of the bench or box The torso should be fully erect All repetitions begin from this position
Movement Phases
Allow the hip and knee of the front leg and the knee of the rear leg to flex at the same rate so that the body lowers down rather than forward Continue the descent until the top of the front thigh is parallel to the floor Return to the beginning position
Breathing Guidelines
Breathing Guidelines: Inhale during the lowering phase and exhale during the upward phase of the movement
Note: Stand in front of a bench or box that is approximately knee height Bulgarian split squats are great for building balanced strength in your lower body
Muscles Involved
Primary muscles: Quadriceps Femiros, Gluteus Maximus
Secondary muscles: Soleus, Hamstring
