Bulgarian Split Squat

So führst du sie aus

1. 1Preparation and positioning. Use a stable surface and enough clearance to step out safely. Establish the foot-pressure, depth, balance, and ascent standard before adding speed or external assistance. Use a stable rear-foot support at a height that does not force the pelvis into an uncontrolled tilt; leave enough space to step out.
2. 2Starting position. Set the working foot with a stable tripod, brace the trunk, and establish the balance or support strategy before descending. Place the front foot far enough forward for the planned depth and rest the rear foot lightly on the support.
3. 3Descent. Flex the hip and knee under control while the knee tracks over the foot as the individual anatomy allows. Lower mainly through the front leg while keeping the pelvis and trunk controlled; the rear leg is not the engine.
4. 4Bottom position. Reach the same depth or contact marker without bouncing or losing the foot tripod. Reach the planned depth without bouncing on the rear-foot support or losing the front-foot tripod.
5. 5Ascent / lockout. Drive through the whole foot and extend the hip and knee to the defined top position. Drive through the front foot and extend the hip and knee to return to standing.
6. 6Breathing and bracing. Brace the trunk before the descent, maintain pressure through the hardest portion, and breathe rhythmically between repetitions when the exercise is not being performed as a maximal effort.
7. 7Valid rep. A valid repetition starts and ends in the prescribed stance, reaches the same depth, and returns without an unplanned step, hand support, or loss of balance. The front-foot position, rear support, depth, and side are constant for the set.

Häufige Fehler

• Losing the foot tripod

  Korrektur: Keep pressure through the heel, first metatarsal, and fifth metatarsal without gripping the floor excessively.

• Uncontrolled pelvic collapse

  Korrektur: Reduce depth or use support until the pelvis and trunk remain repeatable.

• Using the free limb or hands

  Korrektur: Treat assistance as a defined regression rather than an unplanned push-off.

• Pushing from the rear foot

  Korrektur: Move closer to a split squat standard and keep the rear foot a light balance contact.

Sicherheit

• Rear-foot elevation changes balance, hip extension, and front-leg loading; the setup height should be selected for control rather than treated as a universal standard.
• Choose a setup, load, assistance level, and exit strategy that allow the defined standard to be maintained; do not train through acute, sharp, electric, or worsening symptoms.

Progressionen & Alternativen

• RegressionSplit Squat— Keep both feet on the floor while learning the unilateral stance.
• ProgressionWeighted Skater Squat— Do not treat different unilateral squat families as a fixed ladder; choose load and balance demands deliberately.
• AlternativeRückwärts-Ausfallschritt— Use a dynamic step-back pattern with a less fixed rear leg.