If stronger, more muscular legs are on your list of fitness goals, Bulgarian split squats will get you there. While they will definitely challenge you, the rewards are worth it!
Bulgarian split squats are a difficult unilateral exercise that targets the quadriceps, glutes, hamstrings, and various stabilizing muscles in your core and lower body. A favorite for trainer Ally Post, Bulgarian split squats are regarded as the king of single-leg exercises because they can help you gain more control, balance, strength, and power.
Let’s begin this discussion with some of the many benefits of Bulgarian split squats:
Improves posture. The Bulgarian split squat builds strong core muscles, which help improve posture.
Identify and correct left-to-right muscle balances. People often have one side that is stronger than the other, which can lead to accidents and back discomfort.
Improves overall balance. Balance deteriorates with age. Bulgarian split squats will test and improve it.
Enhances hip flexor flexibility. The hips and knees have a wide range of motion when doing Bulgarian split squats, similar to stretching while moving. This can improve hip mobility while reducing muscle tightness.
Reduces pressure on your lower back. Split squats with the back foot lifted are significantly easier on your lower back because you are using one leg at a time.
Good for your glutes. This exercise will help you get a better booty!
Reduces the risk of injury by strengthening the muscles and joints around your knees.
Improves your running ability. Strengthening your leg muscles and improving your running performance are two advantages of adding Bulgarian split squats to your routine. If you’re an athlete or want to run faster, split squats are a must!
Gain muscle mass and strength, and increase single-leg strength.
A single exercise for lower body training. The Bulgarian split squat is an excellent all-in-one lower-body exercise if you’re short on time.
Do them anytime, anywhere. You only need a platform that will work for your back foot and some space. An exercise bench is unnecessary; a bed or sturdy chair will do.
No pain, no gain? Let’s get into the details! Bulgarian split squats have a reputation for being effective and painful. Here are some of the reasons why both are true:
Why Bulgarian split squats are so effective
Unilateral training: This exercise focuses on one leg at a time, helping to address strength imbalances between your left leg and your right leg. It can lead to more balanced muscle development and functional strength.
Functional movement: Bulgarian split squats mimic real-life movements like climbing stairs, getting up from a seated position, or lunging forward, making them a great exercise for improving lower body strength and agility.
Stabilization: The split stance requires you to engage your core, hip stabilizers, and ankle muscles to maintain balance, improving overall stability and coordination.
Range of motion: The elevated back foot allows for a deeper range of motion compared to regular squats, which can lead to improved flexibility and mobility in the hip flexors.
Why Bulgarian squats can be more challenging and sometimes painful
DOMS (Delayed Onset Muscle Soreness): When you perform an exercise that your body isn’t accustomed to, you can experience DOMS, which is the soreness that occurs 24-48 hours after your workout. Bulgarians are notorious for causing DOMS due to their high level of difficulty. Like all exercises, however, after doing them over the span of a few workouts the soreness will eventually decline (as your body adapts to the new stimulus).
Activation of muscles: The Bulgarian split squat targets muscles that might not be as heavily engaged as with regular squats. It puts a significant load on the front leg’s muscles, especially the quads. The elevated rear foot requires the front leg to bear most of the weight, leading to greater muscle activation and muscle fiber recruitment. This increased activation can lead to soreness and discomfort.
Balance and coordination: The split stance requires better balance and coordination. Working one leg at a time helps address muscle imbalances and weaknesses between the left and right sides of the body. As you focus on each leg independently, you can correct any discrepancies, which can lead to initial discomfort and cause muscle fatigue.
Effective for hypertrophy: The micro-tears caused by the stress on muscles during this exercise stimulate muscle growth and repair.
Muscle stretching: The deep lunge position of this exercise emphasizes a larger range of motion compared to regular squats or lunges. This can lead to muscle soreness due to the increased stretch and contraction experienced by the targeted muscles.
Here are some tips for doing Bulgarian split squats safely and effectively:
Start with your bodyweight or a light weight and gradually increase the weight as you get stronger.
Keep your back straight and your core engaged throughout the movement.
Don’t rush the exercise. Lower yourself down slowly and carefully, and then push yourself back up to the starting position.
Listen to your body and stop if you feel any pain other than the desired stress on the quads and glutes. Some pain in the target muscles is to be expected!
It’s important to remember that proper form is crucial when performing Bulgarian split squats to prevent injury and maximize benefits. If you’re new to this movement, consider working with a fitness professional to ensure you’re executing it correctly.
Bulgarian split squats come in many variations and levels of difficulty. At Body By Ford, our certified trainers can help you incorporate this powerhouse exercise into your routine in a safe and effective way. Reach out to us for your free consultation today!
