Chair Bulgarian split squats bodyweight

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand a few feet in front of a chair, facing away from it. Place your one foot on the chair behind you, with the top of your foot resting on the seat.
2. Position your other foot firmly on the floor, a comfortable distance in front of the chair.
3. Lower your body by bending your back knee and hip, keeping your torso upright, until your thigh is parallel to the floor and your knee is close to the floor.
4. Push through your floored heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs.

Form tips

• Keep your front knee aligned with your toes to avoid putting unnecessary strain on your knee.
• Focus on driving through the heel of your front foot to engage your glutes and quadriceps effectively.
• Perform the movement slowly and with control to maximize muscle activation and prevent injury.
• Ensure your back foot remains stable on the chair to maintain proper alignment.