The Bulgarian Split Squat is a one-legged squat with one leg raised on a bench and the other leg on the floor.
This way your lower back is not stressed as much as in a normal squat and you effectively build muscle mass in your lower body.
One-sided exercises can offer many advantages for your training, not only from an aesthetic point of view, but also in terms of your athletic performance. Among other things, you can balance imbalances and weaknesses within the muscles, strengthen your stabilizing muscles and reduce your susceptibility to injury. Another example would be one-sided Hip Thrusts.
In addition to the one-sided balancing of your legs, training your lower body, for example with the Bulgarian Split Squat, also improves the symmetry of your entire body.
THE RIGHT EXECUTION – Bulgarian Split Squats
The rear foot is raised, for example on a box. Then you can either work with weights or use your body weight. When doing this you should make sure that you work vertically and that the load is really on one leg. I recommend 3 sets of 10 repetitions per leg.