Bulgarian Split Squat With Chair
Description
The Bulgarian split squat with a chair performs the standard Bulgarian split squat using a sturdy chair for rear foot elevation instead of a bench. It is the simplest at-home version of this effective single-leg exercise.
Muscle Group
Equipment Required
Bulgarian Split Squat With Chair Instructions
- Place a sturdy chair behind you. Stand about 2 feet in front of it.
- Reach your left foot back and place the top of your foot on the chair seat.
- Stand on your right leg. Hands on hips or at your sides.
- Lower your left knee toward the floor by bending your right knee.
- Descend until your right thigh is parallel or your left knee is near the floor.
- Drive through your right foot to rise.
- Complete reps, then switch legs.
- Ensure the chair is stable. Aim for 10 to 12 reps per leg.
Bulgarian Split Squat With Chair Form & Visual
Bulgarian Split Squat With Chair Benefits
- At-home Bulgarian split squat with no gym
- Builds single-leg strength
- Uses common household furniture
- Same benefits as gym BSS
- Develops quad and glute strength
- Exposes left-right imbalances
Bulgarian Split Squat With Chair Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Bulgarian Split Squat With Chair Variations & Alternatives
- DB Bulgarian Split Squat (weighted)
- Assisted Bulgarian Split Squat
- Static Lunge
- Push-Up with Chair
- Barbell Bulgarian Split Squat
