Some time ago, I wrote this post about one of my favorite exercises for strong legs and sexy butt- reverse lunges from deficit. Read more about them HERE.
As you know I love every single exercise about the lower body. Sometimes they can be really challenging, but they are so satisfying. I love all squat variations, but if I had to pick just one variation, that I could do to the end of my life, it would be the Bulgarian split squat ( and not just because I am a Bulgarian :D). This is an exercise, which most people avoid, but an exercise that could give you so much, when it comes to becoming stronger, improving your balance and coordination and achieving a sexy, well shaped lower body!
I often hear people, who claim that they do not perform the Bulgarian squat, because it “hits them in the knees”. With some exceptions, most people who claim this, just do not perform the exercise properly!
My observations show me that people, who have knee pain, when they perform Bulgarian squats, just use a really short stance, which is tough on the knees and usually there is a shift of the weight towards the toes, accompanied by taking the heel off the ground, which IS NOT RIGHT!
If you perform the Bulgarian squat with a longer stance, I assure you that you won’t have knee pain.
When you perform Bulgarian squats, keep the weight on your heels, by staying on your whole foot, without shifting the weight towards your toes or taking your heel off the ground.
Keep your shoulders back and activate your lats. Do not allow the weight, to drag you forward, making you lean down. Imagine that somebody placed a pencil on your spine, and you are trying to hold it, squeeze it with your lats. This will help you think about keeping your shoulders back.
Lower your back leg, until it reaches the ground.
When you reach the lowest point, do not relax your body. Stay tight and stand back up, by pushing off your heel and by helping yourself with the foot on the bench.
Pay attention to this! Do not shift your hips to the side, when you go up. If you are doing this, then you are probably using weights that are too heavy!
Ok! This was just a quick reminder how to perform a Bulgarian squat.
And now I am really thrilled to share with you my new favorite exercise- Bulgarian squat from deficit! This exercise is brutally… wonderful!
I warn you that it is not for beginners. It is for people who have already mastered the technique of a traditional Bulgarian squat.
What is a Bulgarian split squat from deficit?
As it is with lunges from deficit, here you once again have a bigger range of motion, which is achieved by placing one or two bumpers under the leg on the ground. Thus, when you lower your back leg, you will have the opportunity to activate more muscles on your butt and legs.
Tell you the truth, this is one of the most demanding exercises, I’ve done for my legs! I think it was love from first sight. If you are an advanced trainee, I highly recommend you try it!
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