Bulgarian Split Squat
The Bulgarian Split Squat is one killer exercise.
While this simple movement may look easy, it is anything but. Everyone who has done this exercise knows it is one of the hardest leg movements out there. This exercise also has a good bit of clinical evidence and science behind its use in a well-designed weight training program. If you are interested in trying this exercise, this post is for you.
Bulgarian Split Squat Benefits
So, what are some of the benefits of this exercise?
This exercise builds incredibly strong legs and glutes. More challenging than the traditional split squat, this exercise is a great choice to build strong lower bodies.
Also, this movement can help you add slabs of muscle to your quads and glutes, and in the process improve both your body composition and metabolic rate.
By loading the hips, knees and even the spine, this exercise can also help you build up the bone density in your spine, hip bones, femurs and even lower leg bones. This is important for everyone but especially important for small-frame women.
This lower body exercise is also easy on your spine.
Some people are not able to back squat. If you cannot back squat because of a bad back, why not try the Bulgarian Split squat?
Additionally, this type of split squat might be a good choice for team sport athletes or other weekend warriors who don’t have time to learn technical barbell exercises. Athletes might also benefit from this exercise because it does not require loading the spine.
This movement also builds strength on each leg and helps correct imbalances between sides.
Unilateral exercises like the Bulgarian Split Squat also strengthen important stabilizers that help keep you injury free.
Additionally, unilateral exercises may mimic sporting movements more closely than bilateral exercises, making them a good choice for athletes and runners.
Finally, this movement Increases Heart Rate and Work Capacity.
Multi-joint, compound exercises that train the largest muscle groups of the body help raise your heart rate and get more out of your workout.
This exercise will elevate your heart rate , build fitness and work capacity and burn major calories too.
How to Perform the Bulgarian Split Squat
- Position a knee high box or step behind you
- Place back foot on step and position body 2-3 feet in front of back foot
- Keep hips square and back neutral
- Sit down until back knee nearly touches the ground
- Extend legs straight to return to the start position
Muscles Worked in the Bulgarian Split Squat
This exercise trains many muscles simultaneously.
- Quads
- Glutes
- Hamstrings
- Adductors
- Abductors
This exercise is great for building quad and glute strength. Additionally, the Bulgarian Split Squat also trains the hamstrings more than traditional squat variations. For those looking for more hamstring involvement from a squat exercise, this exercise is a good choice.
Bulgarian Split Squat Vs. Split Squat
How does the Bulgarian Split Squat compare to the regular split squat? The Bulgarian Split Squat is similar to the regular split squat in that it trains primarily the same muscle groups. However, the Bulgarian Split Squat is harder because of the extended range of motion of the back leg. Because of this, you will feel a greater stretch in both quadriceps and glutes on this exercise. You will also need to use lighter weights on this exercise than the traditional split squat, at least to start.
However, both the Bulgarian Split Squat and regular split squat are great choices to add to your exercise program. They have similar muscular recruitment.
Why are Bulgarian Split Squats so Hard?
Bulgarian Split Squats are hard for several reasons. First off, the exercise is difficult in terms of balancing and stabilization because of the uneven and split leg placement.
Additionally, the exercise requires good hip and knee mobility as well as stability and coordination as you bend and straighten both knees. Maintaining square hips, knees in alignment and a straight spine are all difficult tasks.
The exercise is tough on the legs and glutes and a high prerequisite strength level is needed. This is especially true if you add additional load in the form of dumbbells or a barbell.
Finally, you are required to lift the load of your body with primarily your front leg, making this exercise closer in difficulty to a single leg squat than a regular squat.
Can Bulgarian Split Squats Replace Squats?
Under certain conditions, Bulgarian Split Squats can replace regular squats or back squats.
If you are a powerlifter or weightlifter, you will likely never be able to replace back squats. In both sports, the back squat is necessary for good performance in either sport.
Additionally, the Bulgarian Split Squat shows slightly different patterns of muscular recruitment than the traditional back squat. In particular, it may be a better choice for glute and hamstring development than the traditional back squat, but does not put the same demands on the quadriceps muscles as the traditional back squat.
Because of this difference in muscular recruitment, the Bulgarian Split Squat may be a better choice for early knee rehabilitation, or for greater focus on the hamstring and glute muscles.
Instead of viewing the Bulgarian Split Squat as a replacement for the back squat, view it as a complementary exercise that provides different benefits, mimics athletic activities and prevents muscle imbalances between legs.
Are Bulgarian Split Squats Bad for Knees?
Bulgarian Split Squats are not inherently bad for the knees. In fact, weight training exercises like the Bulgarian Split Squat might enhance knee health by supplying nutrition to the knee joints and improving knee range of motion.
In addition, by strengthening the quadriceps and glutes, the Bulgarian Split Squat might improve your knee stability and take some of the stress off the knee joints during high impact activities.
Additionally, weight training in itself helps you stay at a healthy weight, which can help you both minimize inflammation levels and pain and pressure on weight bearing joints like your knees.
Remember that no exercise or movement is inherently bad, just bad for some people. If you do happen to have knee pain during this exercise, consult a trusted professional to help with your form and technique and program design, and consult a medical professional.
Conclusions
No matter what way you slice it, the Bulgarian Split Squat is one hell of an exercise. It is a great movement and its results won’t disappoint you. It’s one tough movement and its not for the faint of heart, but it will strengthen your lower body and make you a better, more bulletproof athlete and lifter. If you have not already tried this exercise, now is the time!
