Bulgarian Split Squat

The most effective (and most cursed) single-leg builder in the gym.

Preparación

1. Rear foot laces-down on a bench behind you.
2. Front foot far enough forward that your knee stays over mid-foot.

Cómo Hacerlo

1. Lower straight down until the rear knee nears the floor.
2. Torso tall or slightly forward — pick quads (tall) or glutes (lean).
3. Drive through the front heel.

Respiración

Inhale down, exhale up.

Errores Comunes

• Front foot too close — knee slams past toes.
• Bouncing def the back leg — it's a kickstand, not a motor.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.