Bulgarian Split Squat – Key Tips for Glute-Focused

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Bulgarian Split Squat – Key Tips for Glute-Focused

Here are some essential tips to help you perform the Bulgarian split squat safely and effectively, with an emphasis on targeting the glutes:

Step 1: A simple trick to find the right distance
Sit on the edge of the bench, extend your working leg (the front leg) straight out with the heel touching the floor. Stand up — the spot where your heel was is the ideal distance for your front foot placement during the exercise. It’s a quick and reliable way to set up.

Step 2: Proper rear foot placement
When you extend your rear leg onto the bench, don’t align it in a straight line with your front leg. Keep your feet about shoulder-width apart to improve balance and stability.
Also, slightly turn your rear knee outward and rest the top of your foot (not the toes) on the bench — this helps with stability and comfort.

Step 3: Torso position and muscle activation
Lean your torso slightly forward. This shift helps activate your glutes more effectively and keeps the emphasis away from your quads.

Step 4: Proper lower body alignment when squatting down
As you lower yourself, make sure your front shin stays vertical to the floor, and your front thigh forms a 90-degree angle with your shin. This position not only protects your knees but also maximizes glute engagement.

Step 5: Heel-driven power on the way up
When pushing yourself back up, focus on driving through the heel of your front foot. This ensures the glutes are doing the work, rather than shifting the effort to your toes or quads.

#quads #gluteworkout #gym #gymrat #gymtips #fyp

ArielYu_Fit

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We have access to so many workout sessions but none explains the correct positioning so most of us do it all wrong and rather injure our muscle. Thank you for the informative shorts

C.S.