Fitness coach Patrick Hong emphasizes that adding Bulgarian split squats to your weekly exercise regimen can aid in reducing belly fat and enhancing overall fitness. In a recent Instagram post, he stated, “What is the one exercise that will assist you in burning body fat this year? Have you considered Bulgarian split squats, ladies?”

Exercise to work your glutes, hamstrings, quads

In the video, a woman inquired of Patrick, “What is one exercise that, if performed weekly, would effectively assist me in eliminating my belly fat permanently?” He replied, “Bulgarian split squats!”

While demonstrating the exercise, he explained, “Begin with your body weight, and you may use a post for support. As you progress, eliminate the post. This signifies that you can concentrate on descending deeply, utilizing a full range of motion, which targets the glutes, hamstrings, and quadriceps, while also enhancing your conditioning, as this exercise can be quite exhausting if you have not yet attempted it.”

Dumbbell Bulgarian split squats

Dumbbell Bulgarian split squats represent an advanced variation of the standard Bulgarian split squats, incorporating the use of dumbbells to increase the difficulty. In discussing this exercise, Patrick remarked, “Next, we will transition to the pinnacle of all exercises – dumbbell Bulgarian split squats. This is the ultimate workout for achieving a significant burn! If your goal is to enhance your leg strength and reduce abdominal fat, this exercise is essential. Doubt my words? Monitor your heart rate while performing this – aim for slow, controlled repetitions of 12-15 on each leg. You will expend far more calories with this exercise than you would by completing 100 sit-ups.”

How to perform Bulgarian split squats

Bulgarian split squats are a great exercise for targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes, and core. When combined with a healthy diet and regular cardio exercise, this exercise can help you lose belly fat and improve overall fitness.

1. Start with proper form: Stand with your back to a bench or chair, with one foot resting on the edge.

2. Position your feet: Keep your front foot about a foot in front of the bench, with your back foot resting on the edge.

3. Lower your body: Slowly lower your body down into a lunge position, keeping your front knee behind your toes.

4. Push back up: Push back up to the starting position, squeezing your glutes and quads at the top.

5. Alternate legs: Alternate legs with each rep, performing an equal number of reps on each leg.

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