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Bulgarian Split Squat common mistake

When performing the Bulgarian split squat, many people try to target the glutes by leaning back, which often causes the front shin to rock back and forth and leads to an unstable center of mass.

This approach actually reduces glute engagement, and puts the knee and ankle joints in a less stable position, increasing the risk of injury. Additionally, leaning back tends to cause lower back compensation, placing unnecessary stress on the lumbar spine.

The correct movement pattern should be:
• Keep your torso slightly leaned forward,
• Engage your core,
• As you descend, let your hips sink downward at a diagonal angle,
• Avoid letting your front shin rock backward—keep that front foot grounded and stable.

This allows for better glute activation, minimizes compensation, and makes the movement both safer and more effective.

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