Bulgarian Split Squat: Everything You Need To Know

Do you wish to flex strong legs? Do you wish to achieve a well-toned leg? Well, if that is the case, you need perseverance, and a touch of the Bulgarian split squat is. Although the Bulgarian split squat comes under the least popular workout for fitness, the benefits of including the split squats in your routine could be a life-changing experience. In fact, your lower body will benefit greatly from this single-leg squat, AKA, the Bulgarian split squat. 

Long story short, this squat is similar to a typical squat. This workout specifically targets the quadriceps when performed with one leg behind you and raised off the floor. This blog post states how to execute a Bulgarian split squat correctly besides encouraging you to explore a range of other split squat variations that don’t require a typical bench or cause a greater strain.

Bulgarian Split Squat: What is it?

Bulgarian Split Squat: Everything You Need To Know

A Bulgarian split squat can be defined as the perfect alternative to a single-leg squat. When performing a typical single-leg squat, you place your supporting leg in front of your torso and balance while squatting on the weighted leg. In the case of the Bulgarian split squat, the stabilizing leg moves behind your torso. It stays lifted throughout the exercise, exactly like in a single-leg squat, but it doesn’t simply dangle there. It sits on a chair, bench, or any other surface.

What Muscles Does It Target?

Similar to other compounds’ lower body exercises, the Bulgarian split squat simultaneously engages a number of muscles including:

  • Quads
  • Glutes
  • Hamstrings
  • Calves
  • Core, which includes the abdominal muscles and spinal erectors

In comparison to standard squats, the split squat’s stance places more weight on the quadriceps. You can transfer some of the stress to the glute muscles based on how you position your front foot as well as how deeply you squat.

Why Including This Exercise in Your Strength Rotation Turns Out To Be Beneficial? 

Bulgarian Split Squat: Everything You Need To Know

The Bulgarian split squat is an essential activity for days you choose to work on your lower body strength. It stimulates a variety of muscles, strengthens your core and stability, and is quite simple to perform in case you are experiencing knee or lower back problems. Here’s how a Bulgarian split squat benefits you. 

1. Find and fix left-to-right muscle imbalances

Most individuals have one half that is more powerful compared to the other. However, if the strength difference is too considerable, it may cause accidents and sometimes, serious back pain. However, Bulgarian split squats can help you identify and address any left-to-right strength imbalances you may have.

2. Become more balanced

Your body has a balanced ability to keep its center of mass over its support foundation. Your capacity for standing exercises that are bilaterally straight would just help to improve balance, which generally gets worse with age. Bulgarian split squats on the other hand challenge and enhance your balance. 

3. Improving hip flexor flexibility

Bulgarian Split Squat: Everything You Need To Know

The Bulgarian split squat allows for a large range of movement in the hips and knees. It is feasible to increase hip flexibility and mobility while lowering muscular tightness by extending the range of movement. 

4. Reduce the strain on your lower back

Whilst using one leg at a moment, you don’t need to apply as much force as you might for squats and leg presses. The lower back is substantially less stressed during split squats with the rear foot raised when you’re lighter. 

5. Benefits your glutes

If you adopt a wide stance when performing Bulgarian split squats, you’ll see an improvement in your strength, muscle definition, and buttocks. It will look better after doing this exercise. To make it more butt-centric, place your front foot on a 3-6″ platform. This slight elevation will allow you to enter a split squat and exert more pressure on your butt.

6. Boost your running efficiency

Bulgarian Split Squat: Everything You Need To Know

Regularly practicing Bulgarian split squat workouts has benefits such as developing your thigh muscles and improving your running efficiency. Therefore, you must include this in your fitness regime if you’re an athlete or wish to run harder.

7. Gain strength and muscle

Split squats will help you build bigger, stronger muscles and will tighten your legs. You will develop greater muscle and single-leg strength as you work harder and deeper. This exercise will be significantly more effective if you can use weights.

8. Excellent for reducing fat

Since this activity uses so many strong muscles, Bulgarian split squats are very calorie-efficient. Additionally, you will breathe more quickly and your pulse will beat faster, which will eventually help your body burn fat and lose weight.

9. Single lower-body workout

Bulgarian Split Squat: Everything You Need To Know

Because they train so many different muscles, rearfoot raised split-leg squats may be the sole leg workout you will have to do. If you’re running out of time, the Bulgarian split squat is an excellent all-around lower-body workout.

10. Do them whenever and wherever

The Bulgarian split squat can be done anytime, anywhere. You merely need space and a surface that will support your back foot. You don’t even need to use an exercise bench; a bed or a solid chair would do the job perfectly.

How to Perform a Bulgarian Split Squat Properly? 

Bulgarian Split Squat: Everything You Need To Know

Similar to any strength exercise or maneuver, proper form in an exercise is crucial. You won’t reap the benefits if your form is poor. In the worst case, you might even harm yourself with a poor posture. Hence, here are the steps for performing a Bulgarian split squat properly:

  • Place yourself a few feet ahead of a box or bench. Make certain that it is solid and sturdy. Your feet should be somewhat wider or at hip width.
  • Sit back on the bench and put your right foot there. You could either bend your ankle and lay your toes and ball of the foot upon that bench, or you may relax your foot top-down. Do whatever makes you feel at ease.
  • Next, bend your left knee and drop down while maintaining a straight posture. Make sure you maintain your weight on the forward-facing leg. While bending with the left knee, the back right leg must be loose.
  • Allow your hips to slightly sag forward, and then allow your left knee to stretch to or just past the tips of the forward left foot.
  • At this moment, you can alter the front foot’s position to obtain the most comfortable distance from the box. As you take a stand up to standing, pay special attention to your left glutes and quads.

Moving on, getting the form correct isn’t difficult after you figure out where your feet should be. However, look out for these major errors:

  • Avoid placing one foot beyond the other in a straight line. Throughout the exercise, they must stay at least shoulder-width apart.
  • Try not to slant too far forward. To help you stay balanced and upright, your core needs to be engaged.
  • Do not stand up straight. You might need to advance your front foot more if you catch yourself doing it.
  • Keep your eyes on your front leg. The back leg shouldn’t be carrying the load.
  • Keep the front knee from moving in or out. It ought to continue moving straight ahead and parallel to the ground.

Progression and Variations

Once you have accomplished this movement, you may try variations or add extra difficulty:

1. Include a Weight

Bulgarian Split Squat: Everything You Need To Know

This is a strong movement for a bodyweight workout, but it will ultimately become less difficult. To increase the difficulty and development of the exercise, hold a dumbbell right in front of your body as you perform it. Additionally, you can place a kettlebell or dumbbell in each hand at your sides.

Use resistance bands if you don’t have any weights. With the opposite side in your hands, place the band beneath your forward foot. By cutting the band shorter or using one with more resistance, you can raise the resistance.

2. Highlight your quads or glutes

If you use a wider stance during this workout, you can exert more force and engage your quadriceps harder. Increase the distance between the forward foot and the bench. Slide this foot in nearer to focus more on the glutes. You must notice a difference.

3. Improve Your Core Exercises Using a Stability Ball

Bulgarian Split Squat: Everything You Need To Know

By attempting to maintain the body balanced and upright, this squat variation puts your abdominal muscles to the test. Replace the stable bench with a stability ball to increase the difficulty. Use a spotter and go slowly until you are certain you won’t trip and damage yourself. Lower body days become more difficult with Bulgarian split squats. This move can be mastered for a powerful, all-purpose technique that also enhances equilibrium and balance.

Wrapping It Up

The upshot is that the Bulgarian split squat is one of the best lower-body workouts for developing the glutes, hamstring, and quadriceps. This exercise merits a spot in your routine because it is more beneficial than squats and much more practical than leg presses. The Bulgarian split squat can be challenging to master, however, all you need to first work is, on your balance. Once you master it, it is one of the best leg exercises you can do. 

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