Time for a leg workout! Incorporate this particular exercise into your training plan if you want to see progress quickly. Here's how to do Bulgarian squats the right way, and here's what matters!
What are Bulgarian squats? Yes, that's what I was wondering until recently. What sounds a bit exotic, but is nothing more than a lunge, for which you need an armchair or a coffee table.
You can do a Bulgarian squat in the comfort of your living room at home, but you can also use a park bench or rest your leg on a coffee table.
The exercise is mega effective, your butt and thighs will think you for it.
So, if you've always wanted to work out your legs but don't have a favorite exercise yet, the Bulgarian squat is certainly the exercise for you.
Lunges are considered the leg exercise par excellence. But if you always do the same variation, you run the risk of not making any progress in your workout. It's different if you keep alternating a bit and expose your muscles to new stimuli.
Here, variations of squats are used - such as Bulgarian Split Squats. What you have to pay attention to and how to perform them correctly, you will learn now!
Table of contents
What are Bulgarian squats?
The Bulgarian Squat is also known as the Bulgarian Split Squat or Bulgarian Squats. This is a one-legged squat where you place one leg on an elevation. The other leg is on the floor.
You lower the back until the front leg forms a right angle and then stand up again. If you wish, you can also use weight to make the exercise more difficult.
But let's look at that in detail now.
How to perform the Bulgarian squat correctly
If you're tired of squats and boring lunges, Bulgarian squats come just at the right time. They add a lot of variety to your workout with a small change of exercise.
Your thighs and buttocks are especially challenged in this variation. In addition, you stretch the hip flexor, which prevents back pain.
Compared to classic lunges, however, you need a bit more balance. But don't worry, your sense of balance will get better every time.
That's why Bulgarian squats are so good for beginners and advanced users. You control the intensity of the exercise through the number of repetitions.
Let's look at this in more detail.
- Equipment needed: yes, an armchair, a bench, a coffee table or a weight bench.
- Difficulty: medium
- Suitable for beginners: yes
- Names: Bulgarian Split Squats, Bulgarian Squats, Bulgarian Squat.
- Muscle groups used: Thighs, buttocks and lower back.
Bulgarian squat execution for beginners
- Put your left leg on a chair/table. Don't put it down, but put it on properly, then you can keep your balance better.
- Take a large step forward and place the right leg on the floor slightly wider than stride length. The tips of the toes point forward.
- Fold your hands in front of your torso and bend your arms.
- Both knees point forward and the back is straight.
- Now slowly bend the front knee.
- The leg should form a 90° angle.
- Your upper body remains upright.
- The back leg almost touches the floor during the movement.
- Then go back to the starting position.
Do 8 repetitions and 3 passes with each leg. Switch legs between repetitions.
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Bulgarian squat performance for advanced
Is this still too boring for you because you are already so well trained? Then you can of course make the exercise more difficult. For this you need a balance cushion. If you want to focus on the upper body, then grab two dumbbells.
But because this time we want to do something good for the legs, the balance cushion comes into play. It provides additional instability for the leg. But be careful: You should really only do this variation as an advanced user!
The sequence of the exercise remains the same. Except that you place the front leg on an unstable surface. You can use a balance cushion, a balance pad or simply fold the yoga mat 2-3 times.
What you need to pay attention to during execution
Are you doing Bulgarian squats for the first time? Then you should pay attention to a few little things so that you don't hurt yourself. If you keep this in mind, everything will go well.
Balance
Bulgarian Split Squats are a unilateral exercise. This means that the center of gravity is on one leg - the leg that you have bent forward. So, in order to perform the exercise correctly, you need to have some sense of balance.
If you don't have that yet, then you should stick to normal lunges at first. But it's worth switching to the Bulgarian version soon, because you'll be strengthening your lower back at the same time.
Try to vary with the hands, one person finds it easier when the hands are on the hips, another stretches them forward and the next folds them in front of the chest. You have to try out what works best for you.
These exercises will improve your balance!
The legs
Yes, it's hard enough to stand on one leg, but you also have to keep something in mind. When you bend your knees, the front knee should never rise above the tips of your toes. If it does, then your step forward was too small. Increase the distance!
Why? Well, if you don't make a nice 90° angle, you put a lot of pressure on the front knee, which can lead to pain.
Also, you'll stand more securely on your feet if you've formed a right angle.
What muscles Bulgarian squats train
Okay, legs and buttocks, that much is clear, but there is much more. If you want to know exactly, then you should read the next lines with a lot of attention.
The main players in this exercise are the gluteal muscles and the hamstring extensor. In the gluteal muscles, the middle pomus muscle (Musculus Gluteus Medius) is especially required. It has the task to stabilize our standing leg and helps us to walk, stand and run upright.
The quadriceps
Also in use, of course, is the anterior thigh muscle, which in turn has a positive influence on our knees. Why this is so, you can read a little further down.
The quadriceps consists of four different muscles. It is considered the strongest muscle in our body and helps us to be mobile and support the thigh at the same time.
By the way, the back of the thigh is also in use. It allows us to stretch the hip and bend the knee.
The hips
The next muscle group that is strengthened by the Bulgarian squat is the hip. Performing the exercise regularly improves flexion, extension and lifting of the leg. So, in short, the mobility of the hip in general.
Supportively, the abdominal muscles and the back extensor are involved in the training.
These are the most effective exercises for the legs!
Why you should include the Bulgarian squat in your training plan
Since you have one leg elevated on a bench during Bulgarian Split Squats, your lower back is relieved. So unlike traditional squats, you take the pressure off before it can develop.
Because the weight now rests on one leg, you build muscle mass especially quickly here. Unilateral exercises like these have numerous advantages. You can compensate for weaknesses and improve your leg stability.
This reduces the risk of injury. This is also the reason why many athletes and runners have Bulgarian squats regularly on their training schedule.
The one-legged exercise benefits the symmetry of your entire body.
Here again summarizes all the advantages of this exercise:
- optimal buttocks training
- trains the coordination
- strengthens the torso
- stretches the hip flexor
- improves the mobility of the hips
- trains the thighs
- has a preventive effect against knee pain
The exercise has a positive effect on your knee health in the long term because you strengthen the quadriceps (the front thigh muscle). It helps us stabilize the knee and can prevent injuries.
By the way, the Bulgarian squat also stretches your hip flexor. This is especially shortened in those who spend a lot of time sitting. A shortened hip flexor can lead to lower back pain - so by stretching during the exercise, you prevent back pain.
If you do this exercise regularly, your hip will become more flexible.
Are Bulgarian squats better than traditional squats?
When it comes to strengthening leg muscles, classic squats are on most people's to-do list. But a study has shown that Bulgarian Split Squats are actually more effective than regular squats. The popularity of these particular squats was brought about by US fitness trainer Mike Boyle.
In an interview, he stated that squats are outdated and out. Instead, he said, you should place one leg on an elevation and take leg training to a new level. Traditional squats would lead to back problems for many.
There was no scientific proof at that time.
But that has changed. As a result, a study appeared in the Journal of Strength and Conditioning that contrasted classic squats and Bulgarian squats. Eighteen fit rugby players participated. They were divided into two groups and had to train for five weeks at the same intensity.
- Group 1: Bulgarian squats
- Group 2: classic squats
Before the study and at the end of the test, everyone had to perform a test to determine the maximum strength of their legs. An average performance improvement of 10 percent was recorded in both groups. There were no major differences.
Nevertheless, the study authors recommend not to neglect the Bulgarian squats. After all, in this uniliteral exercise, the emphasis is on a single leg. It is therefore important to maintain balance. The deeper muscles are used, as well as the oblique abdominal muscles, the lower back muscles, the lumbar muscle and, of course, the entire extensor.
You can never target that many muscles with traditional squats.
Our conclusion
The Bulgarian squat should not be missing in any training plan. It helps us become more flexible, strengthens the legs, can compensate for muscle weaknesses and has a preventive effect against knee problems. All this makes Bulgarian Split Squats an exercise you should do regularly.
Have fun with the training!
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