Health & Wellness
Bulgarian Split Squat: 12 Benefits And How To Do Bulgarian Squats Easily
Bulgarian split squats are also known as Split squats. Now, what muscles do Bulgarian split squats work on? They mostly target the quadriceps, glutes, hamstrings, calves, abdominals, and spinal erectors. Requirement of A bench or sturdy chair for Bulgarian split squats. The level of activity is Intermediate.
What is the Bulgarian split squat?
The Bulgarian split squat is a variation of the single-leg squat that involves elevating the back leg on a bench or a strong chair. Because it’s a single-leg, unilateral squat, it focuses more on the quadriceps than other lower-body complex activities. It also necessitates a high level of balance and coordination, requiring more core and upper body engagement to maintain appropriate form.
How to do the Bulgarian split squat?
- Find a step, bench, or any other device on which you may rest your foot that is about knee height.
- With your back foot elevated on the bench, perform a forward lunge with your torso erect, core braced, and hips square to your body. Your leading leg should be around half a meter ahead of the bench.
- Lower your front thigh until it is nearly horizontal, maintaining your knee in line with your foot. Allowing your front knee to travel past your toes is not a good idea.
- Return to the starting posture by driving up through your front heel, keeping your actions measured once more.
- Rep five to ten times before switching to the other leg.
Bulgarian split squat benefits
1. Muscle imbalances between the left & right sides identification & correction
The majority of people have one side that is stronger than the other, which is rather common. If the strength imbalance is severe enough, it might result in injuries and even back pain. Bulgarian split squats will help you detect and correct any left-to-right strength imbalances you may have.
2. Boost your equilibrium
Your ability to hold your center of mass above your base of support is known as balance. To put it another way, your ability to stay upright! Balance generally deteriorates as people age, and bilateral workouts won’t help much. Bulgarian split squats will test your balance while also improving it.
3. Increase the range of motion in your hip flexors
The Bulgarian split squat has a wide range of motion in both the hips and knees. Improving your range of motion can aid in the reduction of muscle tension, as well as the increase of hip mobility and flexibility. Split squats are similar to moving stretches.
4. Your lower back will be less strained
Because you’re only using one leg at a time, you won’t need as much weight as you would for squats and leg presses. It’s considerably easier on your lower back to do rear foot elevated split squats with less weight. Many exercisers find that their body weight is plenty for a solid workout.
Related: 7 Deadlift Alternatives You Need To Do To Protect Your back
5. It’s fantastic for your glutes
Bulgarian split squats are wonderful for strengthening, toning, and elevating your buttocks if you take a lengthy stance. This is the exercise to do if you desire a better booty. Place your front foot on a 3-6′′ platform to make it even more butt-centric. This modest elevation allows you to sink into a split squat, putting more stress on your buttocks.
6. Improve your running speed
Split squats in Bulgaria employ the same muscles as jogging. This activity should be included in your training if you wish to run faster or farther.
7. Muscle and strength development
If you do split squats as part of a proper workout, they will strengthen your legs and enhance muscular size. The more muscular and single-leg strength you develop, the harder you labor. Adding weights to this exercise will make it even more tough and beneficial.
8. It’s great for weight loss and fat burning
Bulgarian split squats burn a lot of calories since they employ so many huge muscles. They will also raise your heart and breathing rates, making them beneficial not only for fitness but also for fat burning and weight loss.
9. Do them whenever and wherever you want
Split squats in Bulgaria don’t require any additional equipment, and they can be done practically anywhere and at any time. All you need is a little room and a good platform for your back foot. An exercise bench isn’t required; a solid chair or a low bed would suffice. What better than your home as it’s one of the best exercises for beginners to do at home.
10. A single-exercise option for lower-body workouts
Back foot elevated split leg squats may be the only leg exercise you ever need to do because they engage so many muscles. If you’re short on time, the Bulgarian split squat is a wonderful all-in-one lower body workout.
11. Pain-free knees
Heavy squats and leg presses are worse on your knees than a Bulgarian split squat. They’re even more comfortable than lunges, according to many people. Because you don’t need to employ as much weight, this is the case. In addition, because you’re in a static stance, your knees are less likely to roll in or out when you workout.
12. Provides a core workout that isn’t direct
It needs full-body core power to keep your torso straight, especially if you’re lifting weights. Because you must brace your abs throughout the movement, you’ll get an indirect core workout every time you Bulgarian split squat.
Instructions for a Bulgarian Split Squat with dumbbells
- To increase the range of motion, place the back foot on a bench or circular pad.
- Begin descending by flexing your front knee and continuing until your rear knee is directly beneath your hip.
- As you return to the starting position, drive through the front foot and extend the knee.
Rep until you’ve completed the appropriate number of repeats
Bulgarian split squats have a lot of advantages for your legs and core. Plus, because it requires less of your lower back, this exercise may be preferable to a standard squat for building lower-body strength. You’ll be on your way to increased strength once you master the proper form.