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Tips for Mastering the Bulgarian Split Squat
Start At The Bottom
Eb says: The biggest mistake I see with the Bulgarian split squat is the setup, and if you setup wrong, you'll never get the Bulgarian split squat right. If your leg is too close to the bench, you wind up with a bad front knee position that's going to contribute to knee pain. Find your position on the ground first, then stand up.
Back Knee Never Touches
Eb says: Think about owning the eccentric (lowering phase)—and work to own the bottom of each rep, too. To own that bottom position, don't let your back knee hit the ground. Once that back knee touches the ground, this basically becomes a loaded couch stretch.
Glutes On
Eb says: Letting your glutes relax during a Bulgarian leaves you open to letting your front knee track inward, a potentially damaging position. Keeping your glutes on will prevent this from happening, and also help you derive optimal benefit from the Bulgarian split squat. When you power out of the hole in a Bulgarian, it's very often almost all glute that drives that charge.
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