Bulgarian Split Squats Guide

Exercise Type: Compound - engages and works multiple muscle groups at the same time.
Targeted Muscle Groups:
- primary: quadriceps
- secondary: calves, gluteal, hamstring, adductor
- tertiary: erector spinae, transverse abdominis
- quaternary: left soleus, right soleus, gastrocnemius

How to perform?

Bulgarian Split Squats are a compound exercise that primarily targets the quadriceps muscle group. This exercise involves standing with one foot on a bench or elevated surface behind you, and the other foot planted firmly on the ground in front of you. The movement consists of bending the front knee to lower your body down into a lunge position, and then returning to the starting position. The glutes, hamstrings, and calves also act as secondary muscles, while the erector spinae and transverse abdominis provide stabilization throughout the movement. The soleus and gastrocnemius muscles in the calves are also activated as quaternary muscles. Bulgarian Split Squats are an effective exercise for building lower body strength and stability.

Bulgarian Split Squats Guide

How to perform?

Variations

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