Description:
The Weighted Bulgarian Split Squats is a lower body exercise that targets the glutes along with the supporting muscles of the hips and thighs.
Benefits:
- Builds strength and size in the glutes.
- Improves hip power and stability.
- Supports squats, deadlifts, and sprinting.
- Helps protect the lower back and knees.
- Improves posture and athletic movement.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Gluteus Maximus
Secondary Muscles
- Quadriceps
- Hamstrings
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Stand tall holding the weight.
- Step into the lunge or up onto the box and lower under control.
- Drive through the front or top heel, squeezing the glute, to return.
- Keep your torso tall and braced.
- Repeat for the desired reps, then switch legs.
Common Mistakes:
- Arching the lower back instead of using the glutes.
- Using momentum instead of control.
- Cutting the range of motion short.
- Not squeezing the glutes at the top.
- Letting the knees cave inward.
Variations:
- Barbell Hip Thrusts
- Dumbbell Romanian Deadlifts
- Cable Kickbacks
- Body Weight Glute Bridge Variations
Safety Tips:
- Keep the core braced and the ribs down.
- Drive through the heels and squeeze the glutes.
- Use a load you can control through a full range.
- Stop if you feel lower back or hip pain.
Additional Information:
Lunges and step-ups train the glutes through a long range one leg at a time, which also improves balance.
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