The Bulgarian Split Squat is a great exercise to add to your daily routine. It’s a compound exercise that involves multiple muscle groups, including the quadriceps, hamstrings, glutes, and core stabilizers such as the abdominals, obliques, and lower back muscles. That’s a lot of muscles for one exercise!
Single-leg strength, leg muscle hypertrophy, core gains, balance development, and joint health are just some of the benefits of Bulgarian split squats. The exercise is simple to perform, and you can do them anywhere. In this article we’ll cover the basics of this exercise and why it’s so effective. First, let’s review how to do one:
- Stand with your feet about hip-width apart.
- Place one foot behind you on a bench or chair.
- Lower your body down until your front thigh is parallel to the floor and your back knee is close to the floor.
- Hold for a few seconds and then press back up to the starting position.
- Repeat for 8-10 reps on each leg.
It’s best to start with no added weight, but as the exercise becomes easier you hold a dumbbell in each hand when doing the exercise. Also, keep the height of the bench that holds your back leg low at first. Start with a bench height of four inches and gradually raise the height as you get comfortable with the exercise. Once you’re accustomed to the exercise, you can raise the height as high as 9 or 10 inches.
Build Single Leg Strength
Single-leg strength is an important factor in sports and in everyday life. When you perform Bulgarian Split Squats, you are working your legs in a way that helps to build strength in the quads, glutes, and hamstrings in a way few exercises can. Strengthening these muscles in a balanced manner helps prevent injuries that might result from weak lower body muscles.
Plus, when you do a Bulgarian split squat, the non-elevated leg does most of the work, so you’re working that leg harder than with a traditional squat. Since it’s a unilateral exercise where you work each leg independently, it allows you to hit one leg harder to correct muscle and strength imbalances. It’s also one of the best squat variations for improving single-leg stability and balance due to the added balance challenge of elevating one leg.
Lower Body Hypertrophy Gains
The Bulgarian split squat is excellent for lower body hypertrophy because it places a greater load on the working leg than a traditional back squat. If you’re trying to target your glutes, Bulgarian split squats will do that. Studies show that this squat variation recruits the glutes more than bilateral back squats. Plus, EMG studies reveal it hits the hamstrings harder relative to the quad muscles. It’s also a more hip-dominant exercise (relative to the back squat) and is an excellent squat variation for working on hip extension.
Core Gains
Split squats are an effective exercise for building core strength. If you’re doing them using a bench or chair, your leg will be raised off the ground and you’ll need to stabilize using your core muscles This forces different muscle groups to work together and challenges your body in a novel way. A strong core can help prevent injuries by providing stability and support for the spine and other joints.
Second, a strong core can improve your balance and posture, which can help you move more efficiently and may have a lower risk of injury. Third, a strong core can help you perform better in physical activities by providing power and stability. Lastly, having a strong core can improve your overall health and quality of life.
Better Balance
One of the most interesting aspects of Bulgarian split squats is the balance challenge they create. Balancing is an important part of other exercises, such as deadlifts, so improving this skill can help you lift more in your other workouts. If you’re looking for a way to boost core stability, improve your posture and build, build lower body strength, and prevent workout injuries. Bulgarian split squats are one approach to working on balance while building strength.
Joint Health
Bulgarian splits squats increase the strength, flexibility, and stability of the ligaments, tendons, and muscles surrounding your joints and improve joint mobility. This is important because it allows you to move freely without fear of injury or pain. The other benefit is that Bulgarian split squats are much easier on your knees than regular squats. This squat variation can improve your knee stability over time and that’s beneficial for joint health.
Conclusion
If you’re looking for a great exercise to add to your daily routine, the Bulgarian split squat is a phenomenal option. It differs from a single-leg squat in that you can go lower since your back leg is elevated rather than out in front of you.
If you have trouble doing a split squat, you may need to work on hip mobility. Also, if your range of motion is limited, try tilting your torso forward slightly and see if your range of motion improves.
Work on getting the form right before adding resistance. You also might discover that you have trouble balancing initially. If that’s the case, try holding on to something at first, but your goal should be to progress doing the exercise free standing. Keep at it and perfect your Bulgarian squat form and reap the hypertrophy and strength benefits that the Bulgarian split squat offers.
References:
- Mackey ER, Riemann BL. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. Int J Exerc Sci. 2021 Apr 1;14(1):533-543. PMID: 34055144; PMCID: PMC8136570.
- “The History of the Bulgarian Split Squat – Physical Culture Study.” 08 May. 2017, https://physicalculturestudy.com/2017/05/08/the-history-of-the-bulgarian-split-squat/.
- Neto WK, Soares EG, Vieira TL, Aguiar R, Chola TA, Sampaio VL, Gama EF. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020 Feb 24;19(1):195-203. PMID: 32132843; PMCID: PMC7039033.
- Knoll MG, Davidge M, Wraspir C, Korak JA. Comparisons of Single Leg Squat Variations on Lower Limb Muscle Activation and Center of Pressure Alterations. Int J Exerc Sci. 2019 Aug 1;12(1):950-959. PMID: 31523343; PMCID: PMC6719809.”Benefits of Squats, Variations, and Muscles Worked – Healthline.” 31 Aug. 2022, https://www.healthline.com/health/exercise-fitness/squats-benefits.
- “Benefits of Squats, Variations, and Muscles Worked – Healthline.” 31 Aug. 2022, https://www.healthline.com/health/exercise-fitness/squats-benefits.
Related Articles By Cathe:
5 Benefits of Bulgarian Split Squats and Why You Should Include Them in Your Workout
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Front Squats vs. Back Squats: Does One Have an Advantage Over the Other?
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