{"id":6156,"date":"2026-05-18T09:08:43","date_gmt":"2026-05-18T05:08:43","guid":{"rendered":"https:\/\/nitrogymuae.com\/?p=6156"},"modified":"2026-05-18T09:13:03","modified_gmt":"2026-05-18T05:13:03","slug":"how-to-do-bulgarian-split-squats","status":"publish","type":"post","link":"https:\/\/nitrogymuae.com\/index.php\/how-to-do-bulgarian-split-squats\/","title":{"rendered":"How to Do Bulgarian Split Squats Correctly for Stronger Legs"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6156\" class=\"elementor elementor-6156\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e9dc700 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e9dc700\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e3e8120\" data-id=\"e3e8120\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-feff4e6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"feff4e6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-c4d688a\" data-id=\"c4d688a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ac1689c elementor-widget elementor-widget-heading\" data-id=\"ac1689c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How to Do Bulgarian Split Squats Correctly for Stronger Legs\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0edcd2 elementor-widget elementor-widget-text-editor\" data-id=\"b0edcd2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Most people skip the bulgarian split squat. The ones who do not often wish they had, at least until they learn to do it right. Well, it looks simple: the movement of one foot elevated, one foot forward, lower and repeat. But get the setup wrong and it punishes your knees and misses the muscles entirely. Let\u2019s decode how to do it properly.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e22d3b4 elementor-widget elementor-widget-button\" data-id=\"e22d3b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/nitrogymuae.com\/index.php\/dubai-silicon-oasis\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Know more<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59640a3 elementor-widget elementor-widget-image\" data-id=\"59640a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"614\" src=\"https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/05\/Bulgarian-Split-Squats-1024x614.webp\" class=\"attachment-large size-large wp-image-6158\" alt=\"Bulgarian Split Squats\" srcset=\"https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/05\/Bulgarian-Split-Squats-1024x614.webp 1024w, https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/05\/Bulgarian-Split-Squats-300x180.webp 300w, https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/05\/Bulgarian-Split-Squats-768x461.webp 768w, https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/05\/Bulgarian-Split-Squats.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3278fd6 elementor-widget elementor-widget-heading\" data-id=\"3278fd6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Split Squats vs Bulgarian Split Squats\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-023de43 elementor-widget elementor-widget-text-editor\" data-id=\"023de43\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">These two movements look similar but they are not the same exercise.In a standard split squat, both feet stay on the floor. The load is shared, range of motion is limited, and difficulty stays manageable. A useful starting point, but it has a ceiling.<\/span><\/p><p><span style=\"font-weight: 400;\">The bulgarian split squat elevates the rear foot on a bench. That single change increases the range of motion, shifts almost all the load onto the front leg, and forces your hip flexors, glutes, and quads through a deeper range. It also exposes any strength imbalance between legs immediately, which is exactly why it is more uncomfortable and more effective.<\/span><\/p><p><span style=\"font-weight: 400;\">If you can already do split squats and are not progressing the bulgarian version, you are leaving real development on the table.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb38d1b elementor-widget elementor-widget-heading\" data-id=\"fb38d1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Do it Correctly?\n\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-375938b elementor-widget elementor-widget-heading\" data-id=\"375938b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Set Up Before You Rep\n\n\n\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae92746 elementor-widget elementor-widget-text-editor\" data-id=\"ae92746\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Stand roughly two feet in front of a bench. Place the top of your rear foot flat on the bench. Your front foot should be far enough forward that when you lower down, your shin stays close to vertical. Too close and your knee caves forward. Too far and you lose drive from the front leg.<\/span><\/p><p><span style=\"font-weight: 400;\">Brace your core, pull your shoulders back, and fix your gaze ahead. Balance becomes easier with a fixed focal point.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d5938db elementor-widget elementor-widget-heading\" data-id=\"d5938db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The Movement Itself\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25b659f elementor-widget elementor-widget-text-editor\" data-id=\"25b659f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Lower your hips straight down, not forward. Think about the rear knee travelling toward the floor rather than pushing your hips toward the front foot. At the bottom, your front thigh should be roughly parallel to the floor or just below.<\/span><\/p><p><span style=\"font-weight: 400;\">Drive back up through your front heel. That cue alone shifts the load from your knee onto the glutes and quad where it belongs. In every <a href=\"https:\/\/nitrogymuae.com\/index.php\/workouts-to-boost-athletic-performance\/\">bulgarian split squat<\/a> rep, control the descent, do not drop into the bottom position and bounce out.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22dc94b elementor-widget elementor-widget-heading\" data-id=\"22dc94b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Mistakes that Follow Most People\n\n\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-efa74ae elementor-widget elementor-widget-text-editor\" data-id=\"efa74ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The most common error is placing the front foot too close to the bench, forcing the knee past the toes and loading the joint instead of the muscle.<\/span><\/p><p><span style=\"font-weight: 400;\">The second is rushing. A slow, controlled descent builds far more strength than a fast, sloppy rep.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17fe2ca elementor-widget elementor-widget-heading\" data-id=\"17fe2ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Variations to Try\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7c578c elementor-widget elementor-widget-text-editor\" data-id=\"c7c578c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Once your bodyweight form is solid, adding load changes the stimulus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dumbbells at your sides keep the movement straightforward. This version works well for quad exercises, torso upright, front knee tracking over the foot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lean your torso slightly forward and the emphasis shifts toward the glutes. This makes it one of the more effective glute exercises with free weights, producing a <a href=\"https:\/\/www.health.harvard.edu\/pain\/3-do-at-home-stretches-to-release-hip-and-buttock-pain\">deep hip stretch<\/a> that most glute workout routines never reach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A barbell across the upper back increases total load and demands more core stability. Start lighter than you think you need to.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you train at one of the&nbsp;<\/span><a href=\"https:\/\/nitrogymuae.com\/index.php\/dubai-silicon-oasis\/\" target=\"_blank\" rel=\"noopener\">gyms in silicon oasis<\/a><span style=\"font-weight: 400;\">&nbsp;with quality benches and enough floor space, you have everything needed for all three variations in one session. Nitro Gym is set up for exactly this kind of lower body work.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-089898f elementor-widget elementor-widget-heading\" data-id=\"089898f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">FAQs\n\n\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e52253 elementor-widget elementor-widget-accordion\" data-id=\"0e52253\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1501\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1501\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Is the bulgarian split squat better than a regular squat? <\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1501\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1501\"><p><span style=\"font-weight: 400;\">They serve different purposes. The bulgarian split squat is better for addressing imbalances and unilateral strength. Regular squats allow heavier bilateral loading.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1502\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-1502\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Can beginners attempt this movement? <\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1502\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-1502\"><p><span style=\"font-weight: 400;\">Yes, with bodyweight only. Get comfortable with the balance and range before adding any load.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1503\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-1503\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">How many sets per session? <\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1503\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-1503\"><p><span style=\"font-weight: 400;\">Three to four sets per leg. The movement is demanding and volume adds up quickly on a single leg.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t<script type=\"application\/ld+json\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Is the bulgarian split squat better than a regular squat?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">They serve different purposes. The bulgarian split squat is better for addressing imbalances and unilateral strength. Regular squats allow heavier bilateral loading.<\\\/span><\\\/p>\"}},{\"@type\":\"Question\",\"name\":\"Can beginners attempt this movement?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">Yes, with bodyweight only. Get comfortable with the balance and range before adding any load.<\\\/span><\\\/p>\"}},{\"@type\":\"Question\",\"name\":\"How many sets per session?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">Three to four sets per leg. The movement is demanding and volume adds up quickly on a single leg.<\\\/span><\\\/p>\"}}]}<\/script>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-179a83a elementor-widget elementor-widget-heading\" data-id=\"179a83a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Summing Up\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e2e9a16 elementor-widget elementor-widget-text-editor\" data-id=\"e2e9a16\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The bulgarian split squat is one of the most effective lower body movements and most people are not doing it. Get the setup right, control every rep, and progress load gradually.<\/span><\/p><p><span style=\"font-weight: 400;\">For the space and equipment to train it properly, the gyms in Silicon Oasis worth starting at is\u00a0<\/span><a href=\"https:\/\/nitrogymuae.com\/\" target=\"_blank\" rel=\"noopener\">Nitro Gym<\/a><span style=\"font-weight: 400;\">. Get the form right and results follow.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a26251d elementor-widget elementor-widget-button\" data-id=\"a26251d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/nitrogymuae.com\/index.php\/contact-us\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Contact Us<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Bench Press Tips to Burn Fat and Build Muscle Faster A bench press workout is one of the most effective compound movements in the gym, but most people are only scratching the surface of what it can do. Loading the bar and pushing it up is not enough. How you train determines whether you build [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6158,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-6156","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bulgarian Split Squat: How to Do It for Stronger Legs<\/title>\n<meta name=\"description\" content=\"Master the Bulgarian split squat with proper form &amp; technique to build stronger, more powerful legs. 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