Exercise Ball Bulgarian Split Squat

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The exercise ball Bulgarian split squat is a challenging lower body exercise that primarily targets the quads and glutes.

By placing one foot on the exercise ball behind you, you engage the quads as you lower into a lunge position.

The exercise ball adds instability, forcing the glutes to work harder to maintain balance and stability throughout the movement.

While the exercise ball Bulgarian split squat may also engage the hamstrings and calves, its main focus is on the quads and glutes.

Place an exercise ball against a wall and stand facing away from it, with your feet hip-width apart.
Take a step forward with your right foot and position it about 2-3 feet in front of you.
Extend your left leg behind you and place the top of your left foot on top of the exercise ball.
Engage your core and keep your torso upright as you lower your body down into a lunge position, bending both knees to about a 90-degree angle.
Pause for a moment in the bottom position, then push through your right heel to return to the starting position.
Repeat the movement for the desired number of repetitions, then switch legs and repeat the exercise with your left foot forward and right foot on the exercise ball.
Continue alternating legs for the recommended number of sets and repetitions.

Ensure proper alignment by placing the exercise ball against a wall and positioning your front foot far enough forward so that when you lower into the squat, your knee remains directly above your ankle, forming a 90-degree angle.
Engage your core muscles by maintaining a tall posture throughout the exercise, keeping your chest lifted and shoulders back. This will help stabilize your body and prevent any unnecessary strain on your lower back.
Focus on driving through your front heel as you push yourself back up to the starting position. This will activate your quadriceps and glutes, maximizing the benefits of the exercise and helping to build strength in these muscle groups.
Control your descent by lowering yourself slowly and with control. This eccentric phase of the exercise is crucial for muscle development and will further engage your quads and glutes. Avoid rushing or bouncing at the bottom of the movement.
Gradually increase the weight or resistance as you become more comfortable and proficient with the exercise. This progressive overload will challenge your muscles and stimulate further growth. Remember, consistency is key, so aim to perform the exercise ball Bulgarian split squat at least twice a week to see noticeable improvements in your form and strength.