Demolish your legs with Bulgarian split squats

Whoever came up with this exercise deserves a medal… for being the most brutal compound exercise you can execute on leg day 🏃‍♂️

The Bulgarian split squats (BSS for short) are a staple for every leg day of mine! I usually do a quads-focused session and another glutes-focused workout in the week, so I’ll include BSS but change it according to the muscle group I’m targeting. Here are my tips for improving your BSS!

FORM TIPS

— targeting the quads

- think of an elevator motion (I.e. going up and down)

- keep your standing front leg at a comfortable distance (you can follow how I set up) such that when you squat, your knee remains at a 90-degree angle

- 3 counts down 2 counts up if you wanna challenge yourself LOL

— targeting the glutes

- think of an escalator motion (I.e. diagonally back and forward)

- think of sitting back towards the bench

- can shift the front foot forward slightly so the weight shift is more apparent

No hard and fast rules about how to do this, as long as you feel that you’re targeting the right muscle groups and not injuring yourself, it’s all good 👍🏻

#fitnessmotivation #workoutexercises #lemon8recommendations