Bodyweight Bulgarian Elevated-Heel Split-Squat

1. Setup:

   • Stand facing away from the bench, with your feet shoulder-width apart.

   • Place your rear foot on the bench or platform behind you. You can elevate your heel by placing a weight plate or wedge under your foot for added range of motion.

2. Positioning:

   • Your front foot should be flat on the ground, ensuring that your knee lines up around your toes.

   • Keep your chest up, shoulders back, and core engaged throughout the movement.

   • Your arms can rest at your sides or in front of you for balance.

3. Movement:

   • Begin the squat by bending your front knee and lowering your hips toward the ground.

   • Keep your back straight and avoid leaning forward excessively.

   • Lower yourself until your thigh is parallel to the ground, or as low as you can comfortably go, ensuring your front knee does not go past your toes.

4. Return:

   • Push through your front heel to return to the starting position.

   • Straighten your front leg and return to an upright position, achieving full extension at the top.

5. Repetitions:

   • Aim for 8-12 repetitions on one leg before switching to the other leg.

   • Perform 2-3 sets for each leg, resting for 30-60 seconds between sets.

Tips:

• Start without added weight to master the form before progressing.

• Ensure you maintain proper alignment and control throughout the exercise to minimize the risk of injury.

• Focus on keeping your movements slow and controlled for maximum effectiveness.