Bulgarian split squats without additional weight

Initiate the Bulgarian Split Squats in an upright position, with the standing leg approximately a step's width away from the elevation. Now, place one foot on an elevation, such as a chair, box, or weight bench, ensuring the top of the foot presses fully onto the surface. The other leg is nearly fully extended and positioned about a step in front of the elevation, slightly turned outward. Keep your upper body upright, gaze forward, shoulders slightly pulled back, and chest pressed forward. The arms hang loosely at both sides of the body.

Movement execution

Gradually bend the front leg and descend into a squat. The objective is to lower the rear leg as close to the ground as possible. The further you lower the rear leg, the more intense the training stimulus. Inhale deeply during the downward movement, ensuring that the upper body remains upright, and the gaze is forward. It's often advised that the front leg should form a right angle. Push yourself up from the heel while tightening the buttocks and abdomen. As you ascend, exhale and ensure that the force primarily comes from the front leg.

Stressed muscles and common mistakes

Additional explanations regarding the involved muscle groups and common mistakes in performing Bulgarian Split Squats without additional weight can be found on the page Bulgarian Split Squat.

Alternative variants to Bulgarian split squats without additional weight

To make your training more diverse, you have the option to resort to similar exercises or other variations of Bulgarian Split Squats without additional weight.