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Let Jay - Gymates Qualified PT safely guide you through this routine

bulgarian split squat
(with weights)

  • Watch, listen and learn
    Only do what you can
  • aim to do 10 reps in one go
  • aim to do 3 sets of 10

Here is gymates how to guide:

The Bulgarian split squat is a challenging exercise that can be very effective for building lower body strength and stability. Here are some tips to help guide you safely through the exercise:

  1. Warm-up: Always begin your workout with a proper warm-up. This should include some light cardio, dynamic stretches, and mobility exercises to prepare your body for the workout ahead.
  2. Proper Form: Stand with your feet hip-width apart, about two feet in front of a bench or platform. Place one foot on the bench, with the top of your foot facing down. Keep your torso upright and lower your body by bending your knee and lowering your hip. Keep your knee in line with your toes and make sure that your front knee does not go beyond your toes.
  3. Choose the Right Weight: Start with a lighter weight to get the form right, and gradually increase the weight as your strength improves. It’s important to choose a weight that challenges you, but not one that is too heavy to control.
  4. Breathing: As you lower your body, inhale and exhale as you push back up. This will help you maintain proper form and prevent injury.
  5. Core Engagement: Engage your core muscles throughout the exercise to maintain stability and balance. This will also help protect your lower back.
  6. Balanced Reps: Perform an equal number of reps on each leg to ensure balance and symmetry in your workout.
  7. Cool Down: After your workout, take some time to cool down and stretch your muscles. This will help prevent soreness and injury.

Remember to always listen to your body and avoid pushing yourself too hard. If you experience any pain or discomfort during the exercise, stop immediately and seek advice from a qualified fitness professional.

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