Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Bodyweight
Intermediate
Squat
Glutes, Hamstrings, Calves
The Bulgarian split squat builds single-leg strength and fixes muscle imbalances. It targets your quads hard while improving balance and stability.
1. Stand 2-3 feet in front of a bench or chair, facing away from it. 2. Place the top of your back foot on the bench behind you for support. 3. Lower your body by bending your front knee until your thigh is parallel to the floor during the Bulgarian split squat. 4. Keep most of your weight on your front leg and push through your front heel. 5. Drive back up to starting position and repeat, then switch legs for the Bulgarian split squat.
• Keep your torso upright and core tight throughout the Bulgarian split squat movement. • Put 80% of your weight on your front leg, not the back foot. • Step far enough forward so your knee tracks over your ankle during the Bulgarian split squat. • Control the descent - don't just drop down fast.
• Putting too much weight on the back foot instead of using it just for balance. • Stepping too close to the bench, which makes your Bulgarian split squat knee cave inward. • Leaning forward too much during the Bulgarian split squat instead of staying upright.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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