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Single Leg Squat (split squat/ bulgarian squat)

DMOOSE

Single Leg Squat (split squat/ bulgarian squat)

Table of Contents

Exercise Description

Main Target Muscles

Quads

Secondary Target Muscles

Abs, Adductors, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back

Workout Type

Strength

Gym Gear

Dumbbell

Fitness Level

Intermediate

Compound/Isolated 

Compound

Power Move 

Push

Target Muscle: Quads  

Single-Leg Squat Overview

This is an exemplary exercise to build strong quads. It helps rectify the muscle imbalances that might occur due to prolonged bilateral leg movements. 

The exercise works amazingly in challenging your balance, working on your core muscles, and enhancing your ability to control. It tones your legs and glutes and exceptionally builds your flexibility. 

While this is considered to be ideal with an accessory, you can also make this a bodyweight exercise, depending upon your fitness goals.

How to Do It

  1. Assume a split stance position. It would require you to place one of your feet on a bench behind you, with the other leg standing straight.
  2.  Hold a dumbbell by your side with a neutral grip.
  3. Flex your front knee to the point where your back knee gets in contact with the ground.
  4. Drive through the entire front foot to get to the starting position.
  5. Repeat for the desired number of reps.

Single-Leg Squat Tips

  1. Position your back foot to the height of your knee or slightly below that. Keeping it too high can excessively extend your lumbar spine. 
  2. Assume a smaller split stance to target your quads more efficiently. You will be driving through the ball of the foot in this case. 
  3. In order to target your hamstrings or glutes, try taking a slightly larger split stance. You will be driving through the heel of the foot in this case.
  4. You can slightly lean forward to complete the movement. You do not necessarily have to stay upright through the entire exercise. It will help keep your lumbar spine neutral.

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