The rep range's âstrengthâ spectrum typically begins at 80 to 85 percent of your one-rep max, or the 4 to 6 rep range, and gradually increases in terms of 1RM from there. If you are presently doing the bulk of your Bulgarian split squats with smaller weightsâthe 12 to 15 rep range, for exampleâyou will gain significantly by focusing on heavier lifts. You are not need to discontinue 12- to 15-rep exercises, but you should not disregard the lower rep ranges.
The conventional squat and leg curls rapidly get tedious.
Variety is the spice of life, and leg day is in desperate need of it. This is why you should include the Bulgarian split squat into your training routine. If you've never performed the exercise before, it's going to revolutionize the way you work out your lower body.
How to properly do a Bulgarian split squat:
Adjust the height of your bench or foundation to around knee height. This may need to be adjusted according to your mobility and body mechanics. Place your front foot on the bench and your rear foot raised a few feet in front of it. Your front foot should be far enough away from the ground that your back knee does not make contact with it as you squat. Brace your core and straighten your body, allowing your front leg to bend forward while your rear knee bends toward the floor. This movement should be deliberate and deliberate. Come to a complete stop at the end of your range of motion. Your body should be erect, and your front foot should be planted firmly on the floor. At the bottom of the squat, pause and then push upward with the front foot until you return to the starting position. That is one repetition. Complete all repetitions on one side before reversing.
The Bulgarian Split Squat: How to Do It
To begin the Bulgarian split squat, position yourself in front of a bench, arms at your sides. Dumbbells should be held in each hand if you are using them. Reach behind you with your right leg and place the top of your foot on the bench. Squat down carefully, bending at the knee, until the right knee is just above the ground. Rep from the starting position. Each leg should have the same amount of repetitions.
