Moves/Bulgarian Split Squat Deep Pulses

Bulgarian Split Squat Deep Pulses

ID: 671

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
Knee Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep chest tall by driving elbows down on a goblet or front squat variation.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Establish a stable base before adding any dynamic component.
  4. 4. Engage the core before initiating any movement.

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:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.