Bulgarian Split Squat

The Bulgarian Split Squat is a powerful lower body exercise that targets several major muscle groups. It is a unilateral movement, meaning it works one leg at a time, allowing for improved balance, coordination, and muscle symmetry. This exercise is particularly beneficial for athletes and individuals looking to enhance their leg strength, stability, and overall lower body power.

Here we will delve into the muscles worked, how to perform Bulgarian Split Squats, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles Worked When Performing the Bulgarian Split Squat

Quadriceps: Your front thigh muscles, a.k.a your quads, are the primary muscle engaged with this exercise.

Glutes: All 3 parts, the gluteus maximus, medius, and minimus are also heavily engaged in the Bulgarian Split Squat.

Hamstrings: Situated on the back of your thighs, the hamstrings collaborate with the glutes and quads throughout this exercise, contributing to improved lower body development overall.

Calves: To maintain balance your calf muscles are engaged from a secondary perspective.

Core: And as with most standing exercises, your core muscles, including the abdominals and obliques, are activated to stabilise your torso.

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How to Perform the Bulgarian Split Squat

1. Set Up: Stand facing away from a bench or any elevated surface. Place one foot behind you on the bench, ensuring your toes are pointed down or the top of your foot is flat on the bench.

2. Position: Hop your front foot forward slightly to create a comfortable distance. Your front foot should be flat on the ground, and your stance should be stable.

3. Lowering Phase: Lower your body by bending your front knee. Keep your chest up and core engaged. Your back knee should drop towards the ground. Try to avoid your knee going over your toes, if this happens step further forward.

4. Depth: Continue lowering until your front thigh is parallel to the ground or as deep as your mobility allows.

5. Rising Phase: Push through your front heel to return to the starting position, extending your front leg while keeping your torso upright.

6. Repeat: Complete the desired number of reps before switching legs.

Benefits of the Bulgarian Split Squat

Improved Balance and Stability: Working one leg at a time helps enhance balance, stability, core strength and coordination.

Increased Muscle Symmetry: Unilateral exercises like the Bulgarian Split Squat help to correct muscle imbalances.

Enhanced Lower Body Strength: This exercise builds significant strength in the quads, glutes, and hamstrings. It is a very powerful move.

Core Engagement: Your core muscles are working all the way through this exercise, meaning you’ll be building on your core strength throughout.

Versatility: The Bulgarian Split Squat can be performed with bodyweight, dumbbells, kettlebells, or a barbell, making it adaptable to different fitness levels and goals.

Bulgarian Split Squat Common Mistakes to Avoid

Knee Alignment: Ensure your front knee does not cave inward or extend too far past your toes to avoid unnecessary strain on the knee joint.

Back Leg Position: Keep your back leg relaxed and avoid pushing off with your back foot, as this can reduce the effectiveness of the exercise.

Torso Position: Maintain an upright torso without leaning excessively forward or backward to ensure proper muscle engagement and balance.

Poor Range of Motion: Lower yourself as much as your mobility allows, getting a good range of motion with any exercise will benefit you tenfold.

Rushing: Don’t rush through the reps. This exercise is challenging, but working through a smooth and controlled range of motion is imperative to long term success.

Reps and Sets

It’s on you to determine how many reps and sets you should perform. It depends on your goals, but more generally speaking, it depends on how many reps you can actually do.

Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 4 reps is a valid set.

To determine how many reps/sets of Bulgarian Split Squats you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgement.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make Bulgarian Split Squats More Challenging

You can make this exercise more challenging by slowing the exercise down to increase your time under tension. You can also slow down half the exercise, so bring your front knee down at normal speed and then slowly back up to start position through a clean and controlled movement.

Another option for making Bulgarian Split Squats more challenging is to add weight. This can be in the form of a set of dumbbells by your side, kettlebells, or a barbell across your shoulders.

How to Incorporate the Bulgarian Split Squat into Your Workouts

Leg Day: Include the Bulgarian Split Squat in your lower body workout routine as a primary or accessory exercise.

Full-Body Workouts: Add this exercise to your full-body workout sessions to enhance overall leg strength and stability.

Supersets and Circuits: Pair the Bulgarian Split Squat with other lower body exercises like lunges or deadlifts for an even more intense workout.

Incorporating the Bulgarian Split Squat into your workout routine can significantly enhance your lower body strength, stability, and overall athletic performance. Ensure to perform the exercise with proper form and gradually increase the intensity to continue reaping its benefits.

Exercises That Work Similar Muscles to the Bulgarian Split Squat

To target similar muscle groups as the Bulgarian Split Squat from a different perspective consider adding exercises like; Lunges, Step-Ups, Single-Leg Romanian Deadlifts, or even regular Split Squats.

Besides the exercises above, there are plenty of other Bum Exercises that you can explore in this database.

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