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Bulgarian Split Squat

  • Stability & Strength
  • Hard
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This video shows you how to do a Bulgarian Split Squat. This is a great strength or muscle building exercise for Glutes, Quads and Hamstrings. If you are not very flexible in your hip flexors then you may need to work on this first, otherwise, you may hurt your lower back.

Here is a great hip flexor stretch to improve this issue if you have it:

Hip Flexor Stretch

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your lower limb especially you quads, glutes and hamstrings.
  2. It is a great alternative to a normal squat and can be easier on your usual squat technique flaws
  3. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  4. Holding a dumbbell in each hand by your sides, with a bench behind you.
  5. With your feet hip-width apart, place the top of your rear foot onto the bench.
  6. Keeping your back straight and your body upright throughout,
  7. Bend your front knee and hip so that you lower towards the floor
  8. Your rear knee should come close to the floor.
  9. Pause and drive through your front heel to return to the starting position.
  10. If you back arches then you may have too long of a stance at the start
  11. If your front knee goes past your toes at the bottom then you may have to short of a stance at the start.
  12. For strengthening you should perform 6-10 reps to fatigue
  13. You should perform 3-5 sets with 3 minutes rests
  14. This session can be done 2-3 times per week
  15. For endurance you should perform 15-25 reps to fatigue
  16. You should perform 3-5 sets with no more than 30 second rests
  17. This session can be done 2-3 times per week

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).