All You Need To Know About Bulgarian Split Squats

Here are reasons to try Bulgarian split squats.

Looking to try something new or challenging to add to your workout routine? Try the Bulgarian split squat. It is an intermediate-level exercise that can improve your stability and balance. It also helps to make your lower body stronger. Here is all you need to know about this exercise.

Benefits of Bulgarian split squats

The workout targets your hip flexors, glutes, quads, calves, hamstrings, and spinal erectors. Regularly practising it can make your lower body stronger, as well as improve your balance and coordination. One study found it could help even out strength differences between both your legs.  This could be especially beneficial for those who have to spend a lot of time walking a lot.

Performing Bulgarian split squats

o do this exercise, stand a few feet in front of a flat surface, like a park bench. Keep your feet shoulder-width apart. Now place the top of your right foot against the surface behind you. Then get yourself into a forward lunge position. Make sure to keep your core engaged. Your torso needs to be upright and your hips should be square to your body. Drop into a squat by bending your left knee. Use your quads and hamstrings to push yourself to return to the start position. Do at least six to eight reps each on both legs.

Bulgarian split squat variations

You can tweak this workout depending on your level of expertise. Fortunately, there are a couple of variations you can try.

Exercise ball Bulgarian split squat

If you want to make the workout harder and more challenging, use an exercise ball. This will help with leg spacing and balancing while you do the workout. Rest your back leg on an exercise ball as you squat. The extra balance and stability you get from your suspended back leg during this type of squat will be significant.

Standard split squat

To do a standard split squat,  you need to simply extend one leg behind you. Essentially, you are squatting from a lunge position. This is ideal to try if you find regular squats boring.

Weighted Bulgarian split squat

Once you have mastered the Bulgarian split squat, add weights to make it more challenging. You can up our game by either using a barbell across your shoulders or simply holding dumbbells at your sides. However, take it slow. Don’t use weights you are not ready for. Even a little amount of weight can make this workout more challenging than you realize.

Darielle Britto

Darielle Britto has been in the world of journalism since 2014 — covering everything from breaking news to lifestyle for some of India's top publications. Currently, she focuses on all things food, fashion, travel, home, health, design and offbeat.
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