Bulgarian split squats are a compound lower-body exercise that primarily target the quadriceps while also engaging the hamstrings, glutes, and calves. The front leg does most of the work, with the back leg providing balance support. This exercise also challenges your balance, keeping your core muscles, including the abdominals and spinal erectors, engaged throughout the movement.
The Bulgarian split squat improves lower-body strength, targeting quads, glutes, hamstrings, and calves, while engaging the core for balance and stability. It helps correct muscle imbalances, enhances agility, and reduces injury risk. Additionally, it supports better posture, alignment, and overall functional movement, contributing to long-term physical health and injury prevention.
Split Squat: The Bulgarian split squat differs from the split squat in that the back leg is elevated on a bench or chair in the Bulgarian version, focusing more on the front leg. In the split squat, both feet remain flat on the ground, with the back leg primarily providing balance. Both exercises target the front leg, engaging the quads, glutes, hamstrings, and core for stability, but the Bulgarian split squat increases intensity due to the elevated back leg.
Bulgarian Split Squat with Resistance Bands: A challenging variation of the Bulgarian split squat involves using a resistance band. To add resistance as you rise from the squat, place the band under your front foot. Hold the band with your arms bent, bringing it in line with your shoulders while performing the exercise.
Bulgarian Split Squat with an Exercise Ball: To challenge your core further, try using an exercise ball. Elevate your back leg onto the ball instead of a bench or chair. Move slowly to maintain proper form, as your core will work harder to keep you balanced throughout the exercise.
Verywell Fit. (n.d.). How to do a Bulgarian split squat. Verywell Fit. https://www.verywellfit.com/how-to-do-a-bulgarian-split-squat-4589307