How to do the BULGARIAN SPLIT SQUAT! | 2 Minute Tutorial

What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the bulgarian split squat, also known as the single leg squat, dumbbell split squat, or unilateral squat.

Looking to get protein powder, creatine, or any other supplements?
Go to https://tidd.ly/3k9BR9d and use code "MAXE" at checkout for 45% off!

CC: This exercise is gonna target your quads and glutes with some emphasis on your hamstrings.

To initiate the setup, place a bench behind you, the height of about your midshin, but no taller than your knees. Then, grab your equipment and place your feet in front of the bench, a distance about 2 times the length of your lower leg. Anything further will place more emphasis on your glutes, and closer, your quads. But avoid going too far or too close, as that will place unhealthy stress on your knees and hip flexors, so just experiment with your foot position and find a spot you’re comfortable with. Once you’ve done that, lift up your non working leg and place the top of your foot on the end of the bench. Then balance out and adjust your front foot so that your toes are pointed forward and your feet are shoulder width apart. From here, lift your chest up and aim your eyes forward so that the majority of your body weight is over your front foot.

The starting position should look something like this, where your spine is neutral, your hips are extended forward, and your posture is vertical.

Then begin the descent by hinging your hip back and slightly pushing your knee forward in the direction of your toes. Lower your back knee as close to the ground as you can, while slightly leaning forward so that your back tilts at the same angle as your shin. Keep your chest up, your head high, and your eyes forward, and drive your body straight down keeping most of the weight over your front foot.

At the bottom, your chest should be up, your eyes should be straight, and your shin should be slightly angled forward parallel to your back. Don’t worry if your knees extend slightly past your toes, just don’t push them forward excessively, and if your shin remains vertical, just make sure you aren’t placing too much stress on your hip flexor.

From here, begin the ascent by evenly applying pressure in your front foot and driving your body straight upwards. Hinge your hips forward and extend your knee without pushing it back, until your shin is vertical. Keep your knees pointed in the direction of your toes, and squeeze your glutes at the top. Remember to keep most of the weight in your front leg and get back into the starting position for the next rep.

Always make sure to maintain an upright posture and control the weight up and down rather than back and forth. Really feel the tension in your quads and glutes of your working leg, as your rear leg is just there for balance.

To incorporate this into your routine start by doing these with just your bodyweight until you master the technique. Then add light to moderate weight for 3-4 sets of anywhere from 8-15 reps per leg.

Follow me on social media:
INSTAGRAM:   / maxeuceda7  
TWITTER:   / maxeuceda7  
TIKTOK: https://www.tiktok.com/@maxeuceda7?la...

Music:
Biscuit (Prod. by Lukrembo)
   • (no copyright music) lofi type beat “...  

About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ExerciseTutorial #BulgarianSplitSquat