Hold a dumbbell or kettlebell in each hand while executing a Bulgarian split squat. This weighted variation may be easier to perform than with a barbell, but you may be limited in your grip strength.

It also doesn’t load your spine like a barbell squat, making it safer for those with lower back injuries or pain. Here's how to do a traditional Bulgarian split squat: Aim to distribute 90% of ...

I don’t have a barbell bar or weight bench at home ... I used the mop for several sessions, performing two sets of 10 Bulgarian split squats on each leg, before moving onto an unsupported ...

‘The Bulgarian split squat is a great exercise for strengthening ... If adding a dumbbell or a barbell, balance it on your hips. b) Lift one leg, bending your knee until your hip and knee ...

We rated this mat in our best yoga mats guide. Perform 3 sets of 8 reps for Bulgarian split squats using a barbell if you can, each time moving without rest into 5 box jumps with your box on a ...

If you've been hitting back squats hard, it may be time to introduce a different exercise: the Bulgarian split squat. Modifying exercises every 3 to 4 weeks keeps your workouts fresh and ensures ...

Bulgarian split squat is a great lower-body strength exercise ... a kettlebell in front of your chest, or a barbell in a back rack position. But start light, Murrieta says-small weights add ...

The squat is a fundamental movement pattern, crucial for daily tasks like sitting down. Here's the optimal number of squats ...

Bulgarian Split Squat According to research studies ... and biceps femoris (part of the hamstrings muscle group) more than barbell back squats. Step 1: Sit on the floor with your back against ...

The knee of the rear leg is in a vulnerable position at the bottom of a Bulgarian split squat, so it’s important to ensure you push only with the grounded foot,' Worthington says. 'A good tip is to ...