General Bulgarian Split Squat Guide – Tips for Form, Balance & Progression?

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fiwagem

Lurker
Feb 15, 2023
8
4
Hey everyone,

I’ve recently added Bulgarian split squats to my routine, but I’m struggling with balance and proper form. I feel like I’m wobbling too much, and I’m not sure if my front knee is tracking correctly.

I came across a Bulgarian Split Squat Guide online, but it wasn’t very clear on foot placement or progression. Should I be using dumbbells or a barbell? How can I increase weight and reps safely without losing form?

Any detailed tips, videos, or personal pointers would be awesome.
 

fiwagem

Lurker
Feb 15, 2023
8
4
Hey everyone,

I’ve recently added Bulgarian split squats to my routine, but I’m struggling with balance and proper form. I feel like I’m wobbling too much, and I’m not sure if my front knee is tracking correctly.

I came across a Bulgarian Split Squat Guide online, but it wasn’t very clear on foot placement or progression. Should I be using dumbbells or a barbell? How can I increase weight and reps safely without losing form?

Any detailed tips, videos, or personal pointers would be awesome.
Thanks in advance for your help!
 

NotBanjaxo

Formerly someone other than Banjaxo
Nov 16, 2019
10,611
21,370
You may want to cross post this in the Strength and Conditioning forum:


As for your question, prior to reading this thread if you had asked me what a Bulgarian split squat was, I would probably have guessed it was a disgusting sex act. Sorry I can't be of any real help!
 

Robbie Hart

All Kamala Voters Are Born Losers, Ha Ha Ha
Feb 13, 2015
52,542
52,845
Don’t know if this will help but I am about to get into doing these after being out of the gym for a while
Considering how they look, I am going to use dumbbells as the hands can be at the side. I’ve done lunges that way in the past, with a dumbbell and that worked great for me