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In this video, we're looking at one of the most effective leg exercises that require minimal equipment, the Bulgarian split squat. This leg exercise targets your quads, glutes, and hamstrings, but requires some very specific form points that we're going to cover in this video. We're going to look at the form tutorial, sets and rep recommendations, and some quick tips on how to incorporate these into your workout routine.

The Bulgarian Split Squat Setup (0:45)

Before we look at the exact form, let's talk about the setup for the Bulgarian split squat. The most essential component of this exercise is some kind of workout bench that allows you to elevate your back foot in a stable manner. Then, if you're looking for some added weight, a pair of dumbbells is a great addition.

Another notable mention for the setup of any squat exercise is a pair of flat-soled shoes to increase stability and get the most out of the motion.

The Bulgarian Split Squat Form Tutorial (1:30)

The Bulgarian split squat starts with bracing your back foot behind you on the bench. From there, whether you use weights or not, you want to steadily lower yourself in a straight line over that front foot on the ground.

Here are some key focuses of the Bulgarian split squat.
- Keep a straight back and strong core
- Stay slow and controlled throughout the motion
- Don't overextend your knee in front of your toe
- For more stability, widen your stance a little

Sets, Reps and Routine Recommendations (3:50)

Because the Bulgarian split squat focuses on one leg at a time, it's not a heavy weight exercise and is usually best done at the end of your leg routine.

For example, after doing some combination of deadlifts, squats or leg presses, you would do 3 sets (each leg) of around 12-20 reps each. Doing a higher rep range with a lower weight here will also give you an added cardio benefit and help boost your metabolism after your workout.

So, again, the Bulgarian split squat is an amazing exercise for your legs that will also give you that added benefit of a nice metabolic boost at the end of your workout.

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Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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