Squat
For the squat you’re usually standing a bit wider than shoulder width, but this can
vary depending on how you feel comfortable. Your toes are pointing outwards a bit.
Now you start going down, it’s important to keep a straight back and if you can’t get
deeper without rounding your back you should get up again. It is important that your knees
are facing the direction of your toes and
not fall inward while doing the movement.
The Upper body needs to lean slightly forward and not be completely upright to keep the centre
of gravity over your feet.
Bulgarian Split Squat
Its possible to perform this movement with a
Barbell or Dumbbells but I would recommend using
dumbbells because it is easier to position with
them and to deload them at the end of the set. For setting up you need a bench or something
that hight to put your foot on. Then place one foot on the bench and with the other a about
a meter away from the bench (Can differentiate a lot depending on your height).
Put your upper
body in an upright position and hold the dumbbells on the side. Now go down while trying to
keep the pressure on your front foot as much as possible. Your knee should be facing your
toes and be stable. If you have problems staying stable, try doing the exercise without weight
and bench to put your foot on.