The Bulgarian split squat, also known as the rear-foot elevated split squat, is a compound exercise that targets the quadriceps, hamstrings, and glutes. It’s a challenging exercise that requires balance, strength, and flexibility. The exercise involves standing with one foot on a bench or stepping behind you and squatting down on the other leg. Proper form is crucial to avoid injury and maximize the benefits of the exercise. Learn how to perform the Bulgarian split squat safely and effectively, with tips for different fitness levels.
How to perform Supported Pistol Squat
- Stand behind the bar with a shoulder-width stance.
- Take hold of the bar with an overhand grip (palms facing forward) for stability.
- Put one leg forward with the heel on the floor for support. This leg will remain straight and with the heel on the floor throughout the movement for stabilization.
- Maintain a straight back at all times to minimize the risk of injury. This is your starting position.
- To initiate the movement, inhale and slowly descend your body by leaning back and bending at both your knees and hips while maintaining good posture. Pushing your chest upwards and keeping your shoulders down.
- Continue to descend until your glutes are just off the floor or are very close to your standing heel.
- After a brief pause, exhale and press through your quads to return your body back along the same path into its starting position.
- Swap legs and repeat the exercise with the other leg.
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