If you are looking for an effective lower body exercise, then the Bulgarian Split Squat (BSS) might be one of the perfect choices for you. This unilateral movement targets the muscles of the lower body, including the hip flexors, quadriceps, hamstrings, and glutes. In this article, we will discuss the benefits of the BSS, how to perform it correctly, common mistakes to avoid, and different variations of the exercise.
What is the Bulgarian Split Squat?
The Bulgarian Split Squat (BSS) is a unilateral lower body exercise that involves lunging forward with one leg while keeping the other leg behind on a raised surface such as a bench or step.
It is called the Bulgarian Split Squat because it is believed to have originated in Bulgaria, where it was used by weightlifters to build lower body strength and explosiveness.
It is an effective exercise for
- building leg and glute strength
- Improve hip flexion, knee flexion and ankle dorsiflexion mobility.
- Improve balance
The Bulgarian Split Squat is also considered a functional exercise as it mimics movements we perform in daily life such as walking, sprinting and accelerating from a static position, which makes it a great exercise for the general population as well as an athlete.
Benefits of the Bulgarian Split Squat
Apart from being a functionally desirable exercise, BSS offers several more benefits, making it an excellent addition to your workout routine.
Good for your back
One of the primary benefits of the Bulgarian Split Squat is that it is a back-friendly movement. Unlike a barbell back squat, the BSS involves can be manipulated to keep the weight to the sides, thereby allowing more upright posture of the upper body. This reduces the risk of lower back injury and makes it a relatively safer exercise to perform.
Targets the weak points of a squat
As a unilateral exercise, it requires more stability and balance than traditional squats, making it an excellent exercise for improving those areas. Also, since the BSS is a unilateral exercise, there is a lower risk of developing asymmetries.
Promotes Hypertrophy and Muscle Growth
The Bulgarian Split Squat can be used as part of a hypertrophy-focused training program. By progressively overloading the muscles with increasing weights or reps and training close to failure, the BSS can stimulate muscle growth in the quadriceps and glutes. This can lead to a more toned, defined lower body and improved overall body composition.
How to Do the Bulgarian Split Squat?
Performing the BSS correctly is essential to maximise its benefits and prevent injuries. Follow the steps below to perform the exercise correctly:
- Stand in front of a box or a step/bench that is around knee height. The box/step should be approximately 2 feet away from the body.
- Put one leg behind on the bench while keeping the other foot in front of the body.
- Find the perfect sweet spot for the front leg to lunge forward without letting the rear leg obstruct the movement.
- Brace your core and take a big deep breath in while lowering your body by bending the knee of the front leg.
- Keep your shoulders back, chest up, and neck neutral as you perform the movement.
- Lower your body until the quadriceps of the front leg are at least parallel to the floor.
- Press from the foot and get back up to the starting position.
- Repeat the movement for the desired number of reps before switching sides.
Different Variations of Bulgarian Split Squat
The BSS can be modified in several ways to target different muscles. While the basic steps remain the same, each variation is slightly different from the other.
Increased Distance (Glute Focussed) Bulgarian Split Squat
Variation: Keep a greater distance between the front and back legs.
Muscles Worked/Targeted: This variation targets the glutes and hamstrings.
Decreased Distance (Quads Focussed) Bulgarian Split Squat
Variation: The distance between the two legs is slightly less.
Muscles Worked/Targeted: This variation focuses more on the quadriceps.
Rear Foot Elevated Bulgarian Split Squat
Variation: The rear foot is elevated on a bench or step.
Muscles Worked/Targeted: Elevating the rear foot on a bench or step increases the range of motion and targets the glutes primarily. This variation also targets the quadriceps and hamstrings to a lesser extent.
Common Mistakes to Avoid While Doing a Bulgarian Split Squat as a Beginner
Like any other exercise, the BSS has some common mistakes that beginners tend to make. Here are some mistakes to avoid while performing the exercise:
Using too much weight:
Beginners should start with bodyweight only and gradually increase the weight.
Incorrect foot placement
Placing the front foot too far or too close to the bench or the step being used as the elevated surface, which can change the target muscle.
Poor posture
Not leaning forward slightly during the exercise can lead to excess stress on the lower back and limit the range of motion.
Frequently Asked Questions about the Bulgarian Split Squat
Is the Bulgarian Split Squat only for advanced lifters?
No, the Bulgarian Split Squat can be performed by beginners as well. It is important to start with bodyweight and master the correct form before adding any weight.
Can the Bulgarian Split Squat help with building bigger legs?
Yes, the Bulgarian Split Squat can help with building bigger legs as it targets the quadriceps, hamstrings, and glutes, which are major muscle groups in the lower body.
How many sets and reps should I perform when doing the Bulgarian Split Squat?
This depends on your fitness level and goals. Beginners can start with 2-3 sets of 10-15 reps per leg. As you become more advanced, you can increase the intensity.
Can I do the Bulgarian Split Squat with dumbbells or kettlebells instead of a barbell?
Yes, the Bulgarian Split Squat can be performed with dumbbells or kettlebells instead of a barbell. This can be a great option for beginners who are not comfortable with the barbell or do not have access to one.
Should I do the Bulgarian Split Squat before or after my main lifts?
This depends on your training program and goals. If you are using the Bulgarian Split Squat as a main lift, you can do it before your accessory lifts. If you are using it as an accessory lift, you can do it after your main lifts.
How often should I do the Bulgarian Split Squat?
This also depends on your training program and goals. Beginners can start with 1-2 times per week and gradually increase frequency as they become more advanced.
What is the best way to incorporate the Bulgarian Split Squat into my training program?
The Bulgarian Split Squat can be used as a main lift or an accessory lift in your training program. It is important to start with proper form and gradually increase weight and frequency over time. Consulting with a certified personal trainer or strength and conditioning coach can also be helpful in designing a goal-appropriate training program.
References
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- Pinto, M. D., Wilhelm, E. N., Tricoli, V., & Pinto, R. S. (2012). Influence of hip external rotation on hip adductor and rectus femoris myoelectric activity during a dynamic parallel squat. The Journal of Strength & Conditioning Research, 26(12), 3230-3235. doi: 10.1519/JSC.0b013e318246c9dd
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- Konstantinidis, S. T., & Tsigilis, N. (2020). Effects of the back squat and leg press exercises on lower limb muscle activation and knee biomechanics during a jump landing task. Human Movement Science, 72, 102652. doi: 10.1016/j.humov.2020.102652
