Bulgarian Split Squat

The Bulgarian split squat exercise strengthens the upper leg, helping to give extra support for the spine. A single leg, advanced variation of the regular squat, targeting your glutes and quadriceps, with your hamstrings and calves acting as stabilisers.

• This exercise is easy to learn. It is also a fact that it doesn't seem like this through looks of the move, but it is one of the easiest.
• It is a unilateral exercise. Each leg works individually from the other. Because we are directing one leg at a time, so can't overcompensate. Similarly, your left side has to work as hard as your right. It is perfect for strength building and recovering from an injury.
• It strengthens the stabilizer muscles. Balance is imperative to functional fitness, and this exercise helps build it! And with this
  workout, one will end up a healthier and stronger person.
• Many women never perform this squat because of limiting factors in their backs. But most can master it because it is not a weight-bearing move. And bringing the back leg up help strengthen and straighten the spine.

• Stand up straight with a step or box placed behind you
• Similar to the reverse lunge, extend one leg backwards, resting your toe on top of the step
• Your front leg is supporting most of your bodyweight, your back leg and arms helping with balance
• Bend your front knee, slowly squatting down until you reach a 90 degree angle.
• Your back knee is hovering slightly above the floor.
• You should feel a stretch in your glutes. If you don't, consider adding weight or increasing the height of the step
• Return to the upper position by pushing through your heel whilst extending your front leg