What is a Bulgarian Split Squat?
Bulgarian split squats are a variation on the squat. It's a one-legged squat where one leg rests on a raised surface in the back. This squat exercise requires a great deal of balance because all of your weight will be felt on one leg and the stretch from the squat will also be felt on the same leg.
Therefore, it would be helpful if you had a balance during this exercise. If balance is difficult, start with squats first. They are the best squat for learning balance.
This exercise is primarily aimed at your front leg as the hind leg resting on the raised surface is only for support.
Benefits of the Bulgarian squat:
The benefits that you can get from the Bulgarian Split Squats are listed below:
● Aiming at the lower body:
This exercise targets your lower body by targeting your glutes, calves, spine erectors, quads, hamstrings, and abs. So this is an ideal exercise for your legs and buttocks day.
● Focuses on the quadriceps muscle and core:
In addition to targeting your lower body, this exercise also focuses more on the quadriceps muscles and core.
● Aim at one side of the body at the same time:
This exercise allows you to concentrate on only one side of your body while allowing the other part to rest. This can be helpful if you have pain in one leg. At this point, you can allow your sore leg to relax and exercise the other leg.
● Improves balance:
This exercise will also help you learn the art of balancing as all of your body weight will be shifted to one leg. This makes it harder to crouch and balance with the same leg. So don't feel bad if you can't do this exercise at first. You will do them gradually.
● Improves mobility:
This exercise will also help you improve flexibility. It also makes your core stable. This is important because it allows you to keep your balance if you become unbalanced.
How do you do a Bulgarian split squat?
The following steps are for performing a basic version of the Bulgarian Split Squat:
- Place a bench or other elevated surface two feet away from you or in a place where your knee must swing as you place your leg in the air.
- Stand straight with your back and neck straight and look straight into the distance.
- Place your left leg on the raised surface and shift your body weight onto your right leg. It is difficult to maintain perfect distance and posture in this exercise. It takes some trial and error to find the right position that suits you.
- Your hands should be folded in front of you.
- Now bend your right knee until your right thigh is parallel to the floor.
- As you do this, your left leg should bend naturally and your left knee should almost touch the floor.
- Stay there for 10 seconds.
- Return to your starting position.
- Repeat with the other leg.
First, try to do about ten repetitions of this exercise. Then gradually increase the repetitions and set both of them. Do as much as you can, don't force.
Common mistakes to watch out for:
- Putting your back leg right in front of your front leg can shake your balance and cause you to fall. Your legs must be positioned a safe distance apart. However, remember not to place them too far away as this will throw you off balance as well.
- People tend to stand on tiptoe during this exercise. This can throw you off balance and hurt you. So don't get up on your toes.
- Don't let your front knee get out of alignment. This can put too much stress on a single muscle and cause muscle injury.
- Don't lean your body too far away from your hips. This can place undue stress on your front knee.
- Do not engage your back leg in this exercise. This leg is only there to improve balance. Your back leg should be in a fully resting position during this exercise.
Changes and variations of the Bulgarian split squat:
After mastering this basic version of Bulgarian split squat, you can continue challenging yourself by adding weight to this exercise. You can also hold dumbbells or kettlebells in your hand. To further increase the level of difficulty, you can place a barbell (loaded or unloaded) on your shoulders during this exercise.