Supported Bulgarian Split Squats

Описание: We have an updated video for this exercise! For our most recent demo video for Supported Bulgarian Split Squats watch here -    • Supported Bulgarian Split Squat - Glute Bias  

Supported Bulgarian Split Squats | Step-by-Step Instructions

The Supported Bulgarian Split Squat targets the quadriceps, glutes, and hamstrings. Using assistance in a supported Bulgarian split squat can help focus on a stronger hip hinge movement, reducing the reliance on the quads and knee bend, recruiting more glute. Additionally, it requires less stabilization from the gluteus medius and minimus, allowing for greater emphasis on the glute maximus.
For this exercise, you can use a bench, a box, anything that provides correct height (knee height or below) to support your rear leg.

Instructions:
1. Setup: Stand about 2-3 feet in front of a bench or box with your back facing it. Hold onto a stable object (like a chair, wall, or squat rack) for balance with one hand.
2. Grab a DB with your right hand & place the top of your right foot on the bench behind you, ensuring your left foot is firmly planted on the ground, far enough forward so that when you squat down, your knee stays behind your toes.
3. With a slight break in the break & lean forward of the chest, Inhale and slowly lower your hips back and down towards the box behind you.
4. Sit back until you reach the bottom position, trying to feel a stretch in the working glute (left leg). Ensure that your front knee does not extend beyond your toes and your back knee is close to, but not touching, the ground.
5. At the bottom engage the glute to drive the hips forward. And press through your left heel to return to the starting position.
6. After all reps have been completed, swap sides & perform the same movement with the other leg.

Tips for Proper Form:
• Foot Placement: Adjust your front foot’s position to avoid discomfort in your knees or lower back, ensuring stability and effective engagement.
• Breathing: Inhale as you lower your body and exhale as you push back up to the starting position.
• Control the Movement: Focus on controlled, deliberate movements, especially on the way down, to avoid bouncing or losing balance, and maintain better lengthening/shortening of the working muscle.
• Use Support: While holding onto a support, use it for balance without overly relying on it, allowing your lower body to perform the majority of the work. All of your body weight should be paced onto your working leg.

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