Bulgarian Split Squat

Bulgarian split squat is a form of variation of a split squat in which your rear foot is elevated to have a perkier butt. Squats are just as important as sheet masks for self-care on Sunday. Face mask alternatives may exist more than there are in the world, and many of them would be variations on the classic butt-building maneuver. There are many squat variations, including goblet squats, sumo squats, barbell back squats, and jump squats. Squats aren’t going anywhere soon, but there’s one squat variation to your routine that you might not know about.

What is Bulgarian Split Squat?

The Bulgarian split squat is a variation of the split squat in which the rear foot is elevated. It’s also a back-foot-elevated split squat or simply a split squat. “Bulgarian split squats are one of the most effective glutes, quad, hamstring, and core exercises because they are a unilateral exercise – meaning that they work and strengthen one leg at a time.

This shows that they may have a leg imbalance, where their right leg or glute is stronger than the left, which implies when you perform a standard squat, the stronger side will compensate,” he adds. “Single-leg movements, such as the split squat, can help balance muscular imbalances by building lower-body and core strength symmetrically.” Some studies suggest that unilateral exercises are more effective for increasing strength than similar bilateral activities, like the standard squat. (Discuss how you’re going to improve your leg day).

Because you must flex your core to keep your chest up during Bulgarian split squats, they also aid in developing core strength, which translates to enhanced overall balance and stability. Translation Adding Bulgarian split squats to your workout will help you develop a peach, strengthen your quads and core, and reduce the danger of falling (and, therefore, injuries) as you age. Ready to feel the burn in your booty? You’ll learn how to perform a Bulgarian split squat and some highly effective single-leg exercise variations.

How to do a Bulgarian split squat

Stand with your feet hip-width apart, facing away from a box, bench, or chair no higher than your knees. Place the top of your foot (aka laces down) on the box by extending your left leg back. If this causes discomfort in your left ankle, you might want to wrap it with a yoga mat or a towel. Then, stand 12–24 inches in front of the box with your right leg adjusted to stand straight ahead with your hips positioned forward. This is your original position.

Make sure your tailbone is tucked, your core is engaged, and your shoulders are drawn back when you’re ready to start. Keep your chest up and lower your hips into a front lunge stance by bending your right knee and reducing your left knee straight to the ground.

Lower down to the point where your right thigh is parallel to the ground—or as low as you can without feeling anything that would fall into that category. (If you can’t move your hips freely, you may start to feel a tough stretch before reaching extremely low. Stop dropping and return to the beginning.)

Return to the beginning position by moving up through your right heel and straightening your right knee. This is one rep. Repeat for 8 to 10 reps on both legs before switching sides.

To make it easier: Begin by performing a basic split squat

Because it puts your rear foot higher, you’ll need a lot of balance and stability, implying a certain level of core, glute, and quad strength. That is why, to prepare for it, you should first master the basic split squat.

Begin by standing in a staggered posture, with your feet hip-width apart and your right foot approximately two feet in front of the left. Put your hands on your waist and press your hips forward. Slowly lower yourself until your knee meets the floor, and then stand back up into the starting position, tightening your legs and glutes. That’s one rep. She advises performing 12 to 15 repetitions on each leg before switching.

To make it harder: Add weight to your Bulgarian split squat.

You may also try increasing the weight you lift if you have strength-training expertise. “Before you start adding weights, make sure you can do three sets of 15 repetitions on each leg [with your body weight],” she adds.

There are several methods to add weight to a Bulgarian split squat. You might perform a dumbbell bench or a barbell back workout with two weights in each hand, one on top of your chest, or even a barbell on your back. These variations will assist you in targeting the glutes, thanks to the increased resistance.

Choose the heaviest weights that you can manage, keeping in mind to keep your shoulders back and down and your chest up. Kettlebells and dumbbells are more convenient for weighted exercises; if you’re ready to try a barbell split squat, begin with an empty bar weight and gradually add weight as you get comfortable. (Bailing with the barbell might be hazardous due to the box or bench behind you.”Choose a weight you’re confident in hitting.)

How added Bulgarian split squats to your routine

Try to perform split squats after every other leg day exercise. “Do them instead of your back or front squats, or do them first,” she advises. The form is always essential when you squat, but you may get hurt if you don’t take care of your muscles after doing split squats with worn muscles.

Both suggest combining split squats with deadlifts, glute bridges, wall balls, dumbbell box step-overs—or core exercises like planks, dead bugs, or bird dog.

However, you add split squats to your exercise regime; as long as your form is good, your booty will thank you.