Looking for an exercise that builds strength, stability, and balance while targeting your lower body? The Bulgarian Split Squat is a powerhouse movement that enhances single-leg strength, improves coordination, and engages stabilising muscles like no other. All you need is a bench or elevated surface, making it perfect for both gym-goers and home workouts.
MUSCLES WORKED IN Bulgarian Split Squat
The Bulgarian Split Squat is a unilateral exercise focusing on one leg at a time, allowing for greater muscle activation and correcting imbalances. Here’s a breakdown:
Primary Muscles Worked
These muscles do most of the work during the movement:
- Quads (Quadriceps): The main driver of the movement, powering you up from the bottom position.
- Glutes (Gluteus Maximus): Activates as you push through the heel, building strength and shape in your lower body.
Secondary Muscles Worked
These muscles provide additional support and stability:
- Hamstrings: Assist in knee flexion and stabilisation.
- Calves (Gastrocnemius & Soleus): Provide support during the movement.
- Core (Abs & Lower Back): Maintains balance and stability throughout the exercise.
KEY BENEFITS OF Bulgarian Split Squats
Adding Bulgarian Split Squats to your routine can revolutionise your lower body training. Here’s why:
Enhanced Leg Strength
Builds powerful quads and glutes with focused engagement.
Improved Performance
Strengthens stabilising muscles and enhances athletic performance.
Corrects Imbalances
Targets each leg individually, helping to fix strength discrepancies.
Joint-Friendly
Reduces strain on the spine compared to traditional back squats.
HOW TO DO BULGARIAN SPLIT SQUATS?
Perfect form is key to maximising benefits and avoiding injury. Follow these steps:
STEP 1: THE SET UP
- Stand about 2-3 feet in front of a bench or elevated surface.
- Place one foot behind you, resting the top of your foot on the bench.
- Keep your front foot flat, ensuring your knee stays aligned over your toes during the movement.
STEP 2: THE DESCENT
- Inhale as you lower your body by bending your front knee.
- Keep your chest up, shoulders back, and core engaged for stability.
- Lower until your front thigh is parallel to the floor or as far as your mobility allows.
STEP 3: The LIFT
- Exhale as you push through your front heel to return to the starting position.
- Focus on driving with your glutes and quads while keeping your back straight.
COMMON MISTAKES TO AVOID WHEN Performing Bulgarian Split Squat
Small errors can diminish the effectiveness of Bulgarian Split Squats. Here’s what to watch out for:
Knee Overextension
Avoid letting your front knee collapse inward or move too far past your toes.
Poor Depth
Not lowering enough reduces muscle engagement. Aim for a full range of motion.
Leaning Forward
Keep your chest upright to avoid overloading your lower back.
Bench Placemen
Ensure the bench height suits your mobility to avoid discomfort.
MODIFICATIONS AND VARIATIONS FOR Bulgarian Split Squats
Adapt or challenge yourself with these options:
Bodyweight Bulgarian Split Squa
Perfect for beginners to master the movement.
Dumbbell Bulgarian Split Squat
Add weights for increased resistance.
Barbell Bulgarian Split Squat
For advanced lifters seeking to load the movement.
Front-Foot Elevated Split Squa
Perfect movement for quad and glute activation.
Reps and Sets for All Levels
Beginner
8-12 reps per leg for 2-3 sets, focusing on proper balance and form.
Intermediate
12-15 reps per leg for 3-4 sets, optionally adding dumbbells.
Advanced
6-10 reps per leg for 4-5 sets using heavier weights to maximise strength and hypertrophy.
The Bulgarian Split Squat is a lower-body game-changer. By adding this exercise to your routine, you’ll not only strengthen your legs but also improve your balance and functional fitness.
Ready to take your lower body training to the next level? Start squatting—one leg at a time.
