Bulgarian Split Squat
A challenging single-leg squat variation that improves balance, unilateral strength, and hip mobility. Uses a chair or couch for rear foot elevation.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Quadriceps, Glutes, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Stand 2-3 feet in front of a chair or couch
- 2Place the top of your rear foot on the chair behind you
- 3Keep your front foot flat, chest up, and core engaged
- 4Lower down by bending your front knee
- 5Go until your rear knee nearly touches the ground
- 6Keep your front knee tracking over your toes
- 7Drive through your front heel to stand back up
- 8Complete all reps on one side before switching
Common Mistakes to Avoid
Make It Easier
- Reverse Lunge
- Assisted Split Squat (hold wall)
- Reduced range of motion
Make It Harder
- Pause at bottom
- Tempo split squat (slow descent)
- Jumping split squat
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The bulgarian split squat is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 3 minutes per set
- Builds real strength - targets quadriceps, glutes for functional fitness
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.