The Bulgarian split squat are a unilateral exercise. This means that you have to exercise one leg at a time. Many person prefer to perform bilateral exercises like squats.
However, squats allow people to use there strong leg to mask their weaker leg strength. Using the Bulgarian split squat prevent this masking of leg strength. Additionally, the Bulgarian split squat is a rear-foot elevated exercise that shifts the bodys workload to the quadriceps and glutes of the persons front leg.
How to Do the Bulgarian Split Squat
Finally, the Bulgarian split squat also allow individuals to reduce the stress that they place upon their spine by using less of their bodys weight upon the spine than exercises like back squats. To perform a Bulgarian split squat, the individual must place their rear foot on a bench that is between two and three feet in front of them. The person must then perform a lunge with their back leg until their thigh is parallel to the floor.
Once they reach the bottom of the lunge, they will drive their body back upward by pushing through the heel of their front foot. Both barbell and dumbbells can be used for this exercise, or the person can perform the exercise without any weights. The primary muscle that they must activate to perform a Bulgarian split squat are the quadriceps and glutes.
Additionally, the hamstrings and calves also assist in perform this exercise. The standard for strength for the Bulgarian split squat will depend upon the individuals body weight. Additionally, the strength standard will also depend upon the individuals strength training experiences.
Men and women will also have different standards for strength because men typically have more muscle mass than women. An advanced male lifter may be able to lift more than their body weight. However, a novice male lifter may only be able to lift half of their body weight.
Women typically lift sixty percent of the weight that men can lift at the same weight level for this exercise. These standards will allow everyone to track their strength gains. These standards will allow coaches or athlete to determine an individuals strength level; whether they are a beginner, intermediate, or elite strength athlete.
To perform the Bulgarian split squat, an individual must use proper form. Using proper form will allow the athlete to perform the exercise without injury and to achieve the best results from the exercise. The athletes hips should be square to the lifting leg.
Additionally, their chest should be proudly. An individuals knee should be over their second toe. If an athlete takes too wide of a step with their back leg, they will not be able to fully lower their body into a lunge.
Additionally, if they lean too far forward, they will round their back. When lowering into the lunge and standing back up, they should use only the front heel to propel themselves back to the standing position. The Bulgarian split squat can be programmed to allow athletes to achieve different goals.
If the goal is to gain strength and muscle size, athletes should perform three to four set of eight to twelve repetitions of the exercise, lifting between sixty-five and seventy-five percent of their body weight. If the athlete is performing the split squat for strength alone, they should perform four to five sets of three to six repetitions using heavier weights. Alternating legs within a set will allow athletes to even out any muscle imbalance between the two legs.
Athletes should perform the Bulgarian split squat exercise two to three times each week as a beginner athlete. There are several variations of the Bulgarian split squat exercise. Using dumbbells will allow for better balance for those who struggle to maintain their balance on only one leg while performing the exercise.
Using a goblet hold will challenge an athletes core muscle. A deficit setup will allow athletes to perform deeper lunge while performing the exercise. A low-bar barbell position will place more emphasis on the glutes when performing the exercise.
Athletes should track their performance each week for this exercise. The athlete should add weight to the Bulgarian split squat every one or two session performed with the goal of enabling the athlete to achieve strength gains. Additionally, to ensure the athlete muscles recovers after performing the exercise, they should take time to get enough sleep and consume enough protein in there diet.
