Bulgarian Split Squat(BSS)

Execution Steps:

  1. Setup: Stand a few feet in front of a bench, with one foot resting on the bench behind you.
  2. Position: Ensure your front foot is far enough forward that your front knee stays behind your toes.
  3. Lowering: Bend both knees to lower your body until your back knee nearly touches the ground.
  4. Return: Drive through your front heel to return to the starting position.

Modification for Flexibility:

  • Use a Pad: Place a pad or mat at the base of the bench.
  • Start from Bottom: Begin from the bottom position with your back knee on the pad.
  • Rest Between Reps: Rest your back knee on the pad at the bottom of each rep to work through the full range of motion.

General Tips:

  • Core Engagement: Keep core tight throughout.
  • Alignment: Ensure your front knee tracks over your toes.
  • Balance: Use a wall or beam for support if needed.
  • Breathing: Inhale as you lower, exhale as you rise.