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- A Bulgarian split squat is a single-leg strengthening exercise that challenges lower limb strength, balance and stability.
- This exercise primarily targets the quadriceps, glutes and hamstrings, while also engaging the core and hip stabilisers.
- It is commonly prescribed to improve single-leg control, lower body strength, balance and functional movement, particularly for runners.
- Stand about one stride length in front of a bench or elevated surface holding dumbbells.
- Place the top of your back foot on the bench behind you.
- Position your front foot far enough forward so your knee stays roughly over your ankle (shin stays straight) as you squat.
- Stand tall with your chest lifted and core engaged.
- Bend through your front hip and knee to lower your body toward the floor.
- Keep most of your weight through the front leg.
- Lower until your front thigh is roughly parallel with the floor, or as low as instructed to go.
- Keep your front knee tracking in line with your toes.
- Push through your front heel to return to the starting position.
- Complete repetitions as prescribed by your physiotherapist.
