Moves/Bulgarian Split Squats

Bulgarian Split Squats

ID: 66

No video uploaded

Exercise Types:
Lower Squat, Lower Step
Contraindications:
None
Equipment:
Floor Based, Wall Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Engage the core before initiating any movement.
  2. 2. Neutral ribcage — avoid flaring ribs as you descend.
  3. 3. Quality of movement always takes priority over speed or load.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.