Bulgarian Split Squat is a powerful single-leg exercise that targets your lower body muscles and improves balance, stability, and strength. It’s perfect for home workouts—no gym required. All you need is a chair or a sturdy surface. Here’s how to do it correctly:
How to Do Bulgarian Split Squat at Home?
- Place a stable chair or elevated surface behind you on a non-slippery floor.
- Stand upright in front of the surface and keep your posture straight.
- Lift one leg backward and rest the top of your foot on the surface.
- Your front foot stays flat on the ground with a slight bend in the knee.
- Lower your body slowly using your front leg, bringing your back knee close to the floor.
- Ensure your front knee does not go past your toes during the descent.
- Keep your spine neutral—you may lean forward slightly but do not round your back.
- Push through your front foot and return to the starting position in a controlled motion.
What Muscles Does It Work?
- Quadriceps: Primary muscle responsible for knee extension.
- Hamstrings: Assist in hip control and knee stability.
- Glutes: Key for hip drive, balance, and single-leg power.
This is an excellent move to add to your home workout routine for building strength, symmetry, and lower body control.
