Bulgarian Split Squat for Glutes Shaping: Definitive Guide

 

Bulgarian Split Squat is also known as Rear-foot Elevated Split Squat. The basic movement of Bulgarian Split Squat for glutes is to lift one leg back on a low position pad, or you can use a bench placed behind you to maintain balance, then you squat with an up and down movement using the standing leg.

How to Do Bulgarian Split Squat for Glutes

 

Here’s how to master the Bulgarian Split Squat. Beforehand, you will need some aids for the Bulgarian Split Squat exercise:

• Bench, can be with a plyometric box as a base for the back foot.
• Dumbbell, can be replaced with a kettlebell as a load for exercise variations.

Preparing Yourself for Bulgarian Split Squat Exercise

 

1. It would be better if you don’t wear shoes if the conditions are supportive. The goal is to improve your balance.
2. Adjust the position of the bench or box so that it is parallel to the middle of the knee when you stand up.
3. Stand a few feet in front of the base for the feet. Then, position your back foot with the shoelaces facing down when on the bench.
4. Make some adjustments if necessary to find the ideal and comfortable foot position.
5. When in the bottom position of the split squat, position the knee of the back leg to stay behind the hips.
6. Position something so that it is parallel to your toes so that you can easily remember this position.
7. For those of you, who have difficulty maintaining body balance, direct your gaze to the object that is right in front of you.

Tips for Doing Bulgarian Split Squats

Tips for the Bulgarian Split Squat for glutes movements are as follows:

• Lean your upper body forward.
• Push the heel on the leg that is doing the movement while in an upright standing position.
• Do the Bulgarian Split Squat movement with the front leg raised so that the range of motion increases.

Those are the explanation of doing the Bulgarian Split Squat for shaping your glutes effectively. Hope this give you inspiration.

FAQs

What is the Bulgarian Split Squat for glutes?

This is a movement of stretching the legs to the back and squatting then standing on each repetition.

Is the Bulgarian Split Squat effective for glutes?

This is one of the most recommended exercises.

Can you use dumbbells?

It can be done for effective results.

Do you need to use a bench?

It can be used as a back footrest.