Bodyweight Heel Elevated Bulgarian Split Squat
Master the Bodyweight Heel Elevated Bulgarian Split Squat to build powerful quads, glutes, and hamstrings.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Bodyweight Heel Elevated Bulgarian Split Squat
Assisted Bulgarian Split Squat
Thighs · Body weight
Bodyweight Elevanted Heel Squat
Calves · Hips · Body weight
Bulgarian Split Squat with Chair
Thighs · Gluteus Maximus · Body weight
Bodyweight Heel Elevated Squat
Thighs · Body weight
Description
A variant of the Bulgarian split squat, with the front foot's heel elevated. This exercise engages the lower body, mainly targeting the quads, glutes, and hamstrings.
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How to do Bodyweight Heel Elevated Bulgarian Split Squat
- 01Setup
Place your front foot on a small elevation (e.g., a weight plate or book) with your heel firmly supported, and your back foot elevated on a bench or sturdy surface behind you, laces down.
- 02Setup
Ensure your front foot is far enough forward so that when you descend, your knee tracks directly over your midfoot without excessive forward travel past your toes.
- 03
Initiate the movement by bending both knees, lowering your hips straight down towards the floor while maintaining an upright torso and engaged core. Inhale as you descend.
- 04
Continue descending until your front thigh is at least parallel to the floor, or slightly past, and your back knee hovers just above the ground.
- 05
Drive through the heel and midfoot of your elevated front foot, extending your knee and hip to push back up to the starting position. Exhale as you ascend.
Tips
- Maintain a stable core throughout the movement by bracing your abdominals, which helps to keep your torso upright and prevents excessive arching or rounding of the lower back.
- Focus on driving your front knee slightly outward during the descent to engage your glutes more effectively and maintain proper knee alignment.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and improve muscle growth and stability.
- Keep your gaze fixed forward on a point to help maintain balance and an upright posture throughout the exercise.
Common mistakes
- Allowing the front knee to collapse inward: Actively push your front knee outward, aligning it with your second and third toes, to engage the glutes and protect the knee joint.
- Leaning too far forward: Keep your chest up and shoulders back, allowing your hips to drop straight down rather than pitching your torso forward, to maintain balance and target the quads effectively.
- Using an unstable heel elevation: Ensure the object under your front heel is sturdy and wide enough to provide full support, preventing wobbling and potential loss of balance.
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Get Ellim — FreeQuestions
Is Bodyweight Heel Elevated Bulgarian Split Squat good for beginners?
Bodyweight Heel Elevated Bulgarian Split Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Heel Elevated Bulgarian Split Squat?
You need Body weight to perform Bodyweight Heel Elevated Bulgarian Split Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Heel Elevated Bulgarian Split Squat?
Maintain a stable core throughout the movement by bracing your abdominals, which helps to keep your torso upright and prevents excessive arching or rounding of the lower back. Focus on driving your front knee slightly outward during the descent to engage your glutes more effectively and maintain proper knee alignment. Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and improve muscle growth and stability. Keep your gaze fixed forward on a point to help maintain balance and an upright posture throughout the exercise.
What are common mistakes when doing Bodyweight Heel Elevated Bulgarian Split Squat?
Allowing the front knee to collapse inward: Actively push your front knee outward, aligning it with your second and third toes, to engage the glutes and protect the knee joint. Leaning too far forward: Keep your chest up and shoulders back, allowing your hips to drop straight down rather than pitching your torso forward, to maintain balance and target the quads effectively. Using an unstable heel elevation: Ensure the object under your front heel is sturdy and wide enough to provide full support, preventing wobbling and potential loss of balance.
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Free · iPhone only · Available on the App Store