Single Handle Bulgarian Split Squat Video Guide

Single Handle Bulgarian Split Squat Instructions

Starting Position:

1. Stand facing away from a bench or elevated surface, holding a Cable, dumbbell or kettlebell in one hand at your side.

2. Place the top of your back foot on the bench behind you, ensuring your front foot is far enough forward to create a stable stance.

3. Keep your chest up, shoulders back, and core engaged. Your other arm can be extended out for balance or resting on your hip.

Execution:

1. Begin the movement by bending your front knee and lowering your hips toward the ground.

2. Lower yourself until your front thigh is parallel to the floor and your back knee is just above the ground, keeping your back upright.

3. Ensure your front knee stays aligned over your ankle and doesn’t extend beyond your toes.

4. Pause briefly at the bottom of the movement.

5. Push through the heel of your front foot to return to the starting position.

6. Complete the desired number of repetitions on one leg, then switch to the other leg, holding the weight in the opposite hand.

Breathing:

Inhale as you lower into the squat.

Exhale as you push through your front heel to rise back to the starting position.

Tips:

Focus on keeping your balance by engaging your core and moving slowly through the exercise.

Make sure your front knee stays aligned with your toes, and avoid letting it cave inward.

Keep your chest lifted and your back straight throughout the movement to maintain proper form.