Do you rank having stronger legs as one of your top priorities? The effects of including Bulgarian split squats in your program could be a dream come true, but you will have to put in the work to make that dream a reality. Continue reading to learn more about how to do bulgarian split squats with correct form using barbell, kettlebell, dumbbell, smith machine, gym ball and resistance band.
The Bulgarian split squat is a variation of the single-leg squat that promises to bring about significant improvements to your lower body.
This variation of the standard squat stimulates many of the same muscles as the squat, with an emphasis on the quadriceps. The exercise is performed by putting one leg behind you and elevating it off the ground.
Where Is The Value In That?
Numerous advantages come from performing Bulgarian split squats.
As a kind of exercise for the lower body, it helps to develop the muscles of the legs, particularly the quadriceps, hamstrings, glutes, and calves.
When you exercise with one leg at a time, your core is put through a lot of extra strain since you have to keep your balance.
The standard squat places a significant strain on the lower back, which increases the risk of injury. The Bulgarian split squat, on the other hand, almost eliminates the lower back from the equation and places the focus instead on the legs.
This move might be a good choice for you if you have back difficulties, but it might also be a good choice for you even if you don’t.
How Does This Move Vary From A Single-Leg Squat?
There are several significant distinctions between the Bulgarian split squat and the single-leg squat, despite the fact that they both target the quadriceps and require balance.
When you perform a squat with just one leg, the leg that you use for stability comes out in front of you. When performing a Bulgarian split squat, you will place the leg that you stabilize with on a raised surface behind you.
The Bulgarian split squat, which requires flexibility in the hips, enables you to descend into a deeper squat position than is possible with a single leg.
Can You Perform Numerous Variations Of The Bulgarian Split Squat?
The Bulgarian split squat can be performed in two distinct ways: one emphasizes the quadriceps, while the other places more emphasis on the glutes.
This is determined by the location of your feet. If your foot is placed further away from the elevated surface, you will lay more stress on your glutes and hamstrings. If your foot is placed closer to the elevated surface, you will place more emphasis on your quadriceps.
Both of these alternatives are helpful! It all boils down to a matter of personal preference, as well as what seems more natural to you in light of your level of flexibility and movement.
Experimenting with each variant in order to determine which one suits your needs best can be helpful.
How Do You Do It?
The way of doing:
- Begin by positioning yourself approximately 2 feet in front of a bench or step that is at knee level.
- Raise your right foot behind you and rest the top of it on the seat while you lift your right leg behind you. Your feet should still be around shoulder-width apart, and your right foot should be far enough in front of the bench so that you can easily lunge. Hop around a bit so that you can find the ideal area; this will help you discover the proper position. If moving your feet closer together helps, just watch out that your left knee doesn’t go below the line of your toes as you get lower.
- While engaging your core, roll your shoulders back and lean slightly forward at the waist. Start lowering down on your left leg by bending the knee as you bring your left foot closer to the floor.
- It is important to remember to stop performing Bulgarian split squats before your knees go past your toes if you are trying to strengthen your quadriceps. When performing a Bulgarian split squat with a focus on the glutes, you should end the exercise when your left thigh is parallel to the ground.
- Return to a standing position by applying upward pressure via your left foot and drawing force from your quadriceps and hamstrings.
- Continue in this manner until you have completed the required number of repetitions on this leg, and then swap, elevating the left foot on the bench.
If you’ve never done Bulgarian split squats before, you should begin with two sets of six to eight repetitions on each leg. This will give you enough time to get used to the movement and build some muscle.
When you reach the point where you are able to easily complete three sets of twelve repetitions on each leg, you should think about adding a light dumbbell to each hand for some added resistance.
How Exactly Will You Incorporate This Into Your Daily Activities?
You can improve your leg strength by performing Bulgarian split squats as part of your program on the day that you focus on your lower body, or you can do them as part of a full-body workout to switch things up.
When combined with three to five extra strength exercises, you’ll see a difference in your abdominal muscles and leg muscles in no time at all.
Before beginning any kind of strength training, you should always make sure that you have adequately warmed up by doing some cardio of a low to medium intensity for five to ten minutes, followed by some dynamic stretching or foam rolling.
The Most Common Errors That Should Look Out For
There are a few things to watch out for when doing a Bulgarian split squat, despite the fact that the movement itself is simpler to master than a standard squat.
It Does Not Look Like You Have Your Front Leg In A Comfortable Posture.
You’ll waste a lot of time hopping around trying to reach the sweet spot if your front foot isn’t positioned correctly, so be sure it’s in the right area.
Keep in mind that you don’t want your foot to be so close to the bench that your knee goes over your toes, but you also don’t want it to be too far out in front of you.
After you have determined the optimal starting position, mark the floor with a dumbbell or a tiny plate so that you will have a reference point for subsequent sets.
Your Torso Is Not Angled In Any Way.
You should really keep your torso slanted forward ever-so-slightly when performing this technique, despite the fact that a standard instruction for strength workouts is to keep the chest up.
Your range of motion will be reduced if you maintain a completely upright stance, which will cause your knee to spring out of the flexed position before you have achieved the appropriate depth.
If you find that this is happening, try bending your waist until your torso is at a 30 degree angle, and then attempting the movement again.
What Variations Are Available To You?
When you have the bodyweight Bulgarian split squat on a bench completely under control, you can progress to using resistance or other training aids.
Doing Exercise With Barbell.
Perform the exercise using a barbell loaded on your shoulders and traps instead of a dumbbell.
When you put your foot behind you, you need to be careful so that you don’t lose your balance because of the additional weight.
Doing Exercise With Dumbbell Or Kettlebell.
While performing a Bulgarian split squat, you should be sure to keep a dumbbell or kettlebell in each hand.
This weighted variation will be much simpler to carry out in comparison to the barbell version; however, your performance will still be dependent on the strength of your grip.
Doing Exercises With A Smith Machine.
You will be able to safely test your strength while performing Bulgarian split squats if you use a Smith machine, which is also known as an assisted squat machine.
After getting underneath it and unhooking it, you can finish the action after positioning the bar so that it is at shoulder height.
Doing Exercises With Gym Ball.
Your ability to perform a Bulgarian split squat will be tested even further if you perform the exercise on an unstable surface, such as a gym ball (also known as a yoga or exercise ball).
If you perform your squats on the ball rather than on a bench, you will have to exert more effort to maintain your balance and stable yourself during the exercise.
Doing Exercises With Resistance Band
Put a resistance band under your front foot and grasp the handles at your shoulders while bending your elbows.
Squat down while ensuring that you don’t lose your position with the resistance band handles.
The Bottom Line.
Squats with a Bulgarian split can provide significant advantages to both your legs and your core.
In addition, because less pressure is placed on the lower back during this exercise than during a regular squat, you can build more strength in your lower body with this move.
Once you have mastered the correct form, you will be well on your way to increasing your strength.