Are you wondering how to do the Bulgarian Split Squat? So your thinking and search ends here. In this post, Bulgarian Split Squat form, Bulgarian Split Squat benefits, Bulgarian Split Squat comparison, Bulgarian Split Squat muscle worked, and how to do Bulgarian Split Squat in easy 3-steps have been explained.
The history of the Bulgarian split squat is unique and informative. About 53 years ago, around the year 1980, the hidden secrets of this Bulgarian split squat came to light, and it became famous throughout the United States.
This exercise went viral due to the lie that the Bulgarian weightlifting national team has stopped doing Back Barbell Squats and only trains their legs with the Bulgarian split squat. Seeing the strength and performance of the Olympic-winning country at that time, everyone made it a part of their workout routine.
However, the latest sports science research and fitness experts call it the best lower-body unilateral exercise. This compound exercise involves multiple joints at the same time and gives excellent benefits, and also proves to be the Best Squat For Weight Loss.
So let’s start quickly with this.
5 Bulgarian Split Squat Form and Technique
The Bulgarian split squat demands not just commanding legs but also proper form and technique. With the same repetitions and sets, you may improve your muscle activation and performance by doing the Bulgarian split squat correctly.
I have seen many people in the gym doing Squats With Weight or Bulgarian split squats incorrectly. Everyone’s problem may differ, but I have corrected most people’s form with these 5 things.
Common Mistakes and Solution
Foot Adjustment:
Many people struggle with foot adjustment. The problem we see with stance length is different for everyone. Some people place their front foot too forward, while others place it narrow or closer. So, how do we fix this? Let’s examine the proper Bulgarian Split Squat form and learn more.
All you need to do is sit on a seat or table as high as your knees. To begin with the right leg, you must lock the knee, extend it in front of you, and position your foot so that it is parallel to the floor.
All you need to do is sit on a seat or table as high as your knees. To begin with the right leg, you must lock the knee, extend it in front of you, and position your foot so that it is parallel to the floor.
Correct Movement:
The Bulgarian split squat is not more accessible when the body is shifted to the rear leg. However, the muscles are not adequately activated because the weight is evenly divided between both legs.
To correct the Bulgarian split squat seesaw movement, you must place most of your body weight on the dominant (front) leg. Keep your trunk slightly bent forward and sit in a squat.
Essentially, your shoulders, legs, and line of gravity will be directly lined up, making this a proper single-leg unilateral exercise and more actively working your glutes, quads, and stabilizer muscles.
Breathing Technique:
Breathing is an essential part of the Bulgarian split squat exercise that most people need to remember or do correctly. If you do it right, your overall performance will improve and lead you to mental peace and a healthy life.
After all the set-up, when you are in position and entirely ready for the Bulgarian Split Squat, you need to exhale forcefully and inhale and pause. You have to hold your breath during one count and release it in the starting position. Repeat this technique in each repetition and take a fresh breath every time.
How High Does Back Leg Need to be
Scott Herman states, “For back foot position in Bulgarian Spilt Squat, you can keep your back foot flat and on your toes. The height of your back foot should be such that your knee is no higher than your toes when you stand.”
Back leg height may vary depending on your flexibility, comfort level, and workout goals. The back leg provides support and stability in this exercise. The best practice is to use something equal to or smaller than your knee height to position your back foot.
Should Your Knee Touch the Floor
You don’t have to concentrate on touching your knee to the floor. It is best to perform the Bulgarian split squat through the full range of motion until the front leg is parallel to the floor.” To protect the knee from impact or if you have to touch the knee, you can place a pad on the floor.” Says Scott Herman.
If you have placed your back foot at the proper height, your knee will be 2-3 inches above the floor as you descend. Trying to force it to touch the floor with the knee may cause unnecessary strain or possible injury to the knee joint.
How Do You Engage Glutes
Hip extension is required to activate the hips more. Squat deeply while placing your front foot slightly forward, allowing you better glute engagement. With this stance change of the Bulgarian split squat, the gluteus muscle group can be targeted to the fullest extent.
How Do You Engage Quads
To engage the Bulgarian split squat quads, keep your front foot close and lean your body forward slightly, making it easier to bend the knees and target your quads, Says Scott Herman. But if we look at it from a scientific point of view, there is something different.
According to PubMed1 research by ETHAN R. MACKEY, the Bulgarian split squat is a hip-dominant exercise and knee involvement is secondary. Targeting the maximum quads muscle by this exercise could not be better. So, to target the quads appropriately, you should do leg extension exercises.
3 Steps to Do Bulgarian Split Squat
View this post on Instagram
This exercise is on freestyle movement, there is no fixed path like a Pendulum squat or Smith Machine Squat. So before doing Bulgarian Split Squat in 3 Steps, read carefully the proper form and technique to clear most of your doubts.
Step 1: Setup: You will need a bench, step, or sturdy chair to perform the Bulgarian split squat. Sit on it, and you must extend your front leg forward. Take the step and stand on it by placing your foot on the ground. And the toe of the rear foot has to be kept on the bench.
Step 2: Perform the Squat: After taking the exercise position, take a deep breath and begin. Slowly sit down with your knees bent and your chest and back straight. You must fully use your front foot and balance your body with your back foot while keeping it stable.
Step 3: Return to the Starting Position: Keep your back straight and push through your heels, engaging your quadriceps and glutes as you rise. Fully open the knee of your front leg while maintaining good posture. Then exhale, take a fresh breath, and continue the repetition on the same leg and after on the other leg.
15 Amazing Benefits of Bulgarian Split Squat
The Bulgarian split squat has a unique role in the squat list of all fitness experts. It is not only suitable for athletes and individuals, but it is also famous for its many benefits.
I highly recommend Bulgarian Split Squat to everyone as it gives strength, muscles, stability, and more. This exercise benefits both legs equally, which is necessary for everyone in everyday life.
Here are 15 benefits of Bulgarian Split Squat:
- Gives Strength to the Legs
- Improves Athletic Performance
- Helps in Weight Loss
- Improves Body Posture
- Increases Stability and balance
- Individually Targets Legs
- Suitable for Glutes and Quads
- Increased Caloric Burn
- Stimulate Muscle Growth
- Best Unilateral Squat
- Activate Core Muscle
- Boost BMR
- Increases Functional Strength
- Specific Target Pelvic stabilizer
- Easily Adaptable
Bulgarian Split Squat Muscles Worked
The Bulgarian split squat is a compound exercise that works multiple muscles. Apart from this, the Bulgarian Split Squat consists of unilateral movement that trains the single leg equally. This exercise utilizes the 27 Muscles that Work in the Squat and explicitly targets the pelvic stabilizer muscles.
A study in the International Journal of Sports Medicine showed that 6 repetitions of the Bulgarian split squat increased core and leg muscle activity. And unlike other squats, the antagonist muscles get more involved in this exercise, making it advantageous.
The Bulgarian split squat comprises three hip, knee, and ankle joint movements that work for different muscle groups. Other secondary muscles also support the body, which benefits overall fitness.
Here are the muscles that work in the Bulgarian split squat:
- Gluteus ( Maximus, Medius, Minimus)
- Hip Stabilizer ( Deep Muscles)
- Hamstring ( Biceps femoris, Semimembranosus, Semitendinosus )
- Quads ( Rectus femoris, Vastus lateralis, medialis, and intermedius)
- Claves ( Gastrocnemius, Soleus )
- Abdominis
- Tibialis Anterior
Key Take Away
Congratulations, you’ve learned all the tricks and secrets of how to do the Bulgarian Split Squat. This powerful exercise has so much potential to transform your strength, muscle mass, and overall fitness.
In this post, I have told you about the Bulgarian Split Squat form and technique from my practical experience, in which people often make mistakes and do not get the correct output from this exercise.
If you understand its form and technique correctly, you can do Bulgarian Split Squat with the help of just 3 easy steps. But it doesn’t end there, the Bulgarian Split Squat has its specialty in working the muscles, it can give you more muscle involvement than the typical traditional squat.
Finally, at the end of this post, I have dispelled some myths regarding the Bulgarian split squat comparison. So you can decide for yourself why it has such an important role in unilateral exercise.
This post first appeared on 21-Day Pilates Wall Workout Free Challenge: Beginners, Seniors, 20 Minutes, please read the originial post: here
