Fitness coach Patrick Hong emphasizes the effectiveness of Bulgarian split squats for burning body fat and improving overall fitness. In a recent Instagram post, he highlighted this exercise as a key tool for torching belly fat and encouraged women to incorporate it into their weekly workout routines.
Bulgarian split squats are one of the best lower-body exercises to target your glutes, hamstrings, and quads while also improving balance, stability, and core strength. When done consistently, they can help tone your legs and even contribute to fat loss when combined with a proper diet and cardio.
Why Bulgarian Split Squats?
- Glutes Activation: The deep range of motion helps engage the glutes effectively.
Quad Strengthening: Your front leg does most of the work, leading to strong and defined quads.
- Hamstring Engagement: The stretch and contraction movement activate the hamstrings.
- High Calorie Burn: They are metabolically demanding, raising your heart rate and increasing fat burn.
How to Perform Bulgarian Split Squats
Set Up Properly
- Stand with your back facing a bench, step, or chair (about knee height).
- Place one foot behind you, resting on the edge.
- Keep your front foot far enough forward so that when you squat down, your knee stays behind your toes.
Controlled Descent
- Lower your body slowly and in control, keeping your chest upright.
- Your front knee should bend to about 90 degrees while your back knee moves toward the floor.
Powerful Ascent
- Push through your front heel, engaging your glutes and quads.
- Fully extend your front leg to return to the start position.
Maintain Balance
- Keep your core engaged to avoid wobbling.
- If you’re a beginner, use a support (like a pole or wall) for balance.
Progression
- Start with bodyweight reps (12–15 per leg).
- Advance to using dumbbells for extra resistance.
- Keep movements slow and controlled for maximum burn.
Dumbbell Bulgarian Split Squats
Once you’ve mastered the bodyweight version, hold a pair of dumbbells at your sides. This increases resistance, making the exercise more effective for muscle growth and fat loss.
- Tip: Check your heart rate after a set—Bulgarian split squats burn more calories than 100 sit-ups!
Would you like any modifications for beginners or advanced variations?
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
