Bulgarian Split Squat

Zancada con la otra pierna elevada o sentadilla bulgara


You need to place a bench behind your back. Place the dorsum of your right foot behind you on the bench and the left foot in front of you. Contract your pelvic floor and core.


Bending your knees, slowly lower your body down until your right knee almost touches the floor while you inhale. Make sure to keep your right shin perpendicular to the floor avoiding the rise of the heel. Pushing mainly from the heel, return to the starting position while you exhale. Make sure you don't move your torso backwards while you perform the exercise. Repeat the movement for the specified amount of repetitions and then repeat with the other leg.

TIPS: While your are doing the exercise, move only the legs, make sure you don't move any other part of your body. Make sure your knee does not move toward the midline of your body.