Most dedicated lifters show as much as the gym able to do what it takes to work towards their goals. However it’s not all the time fun and games, and a few workouts are approached with less enthusiasm than others.
Leg day normally separates goal-focused lifters from those that’d get a tongue tattoo slightly than train. Many leg exercises test mental fortitude as much as muscular ability, and the Bulgarian split squat is certainly one of them.
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Sometimes called the very wordy “rear foot elevated split squat” or RFESS, the Bulgarian split squat combines single-leg training with a protracted range of motion (for a deep stretch) to construct size, strength, and total-body stability. Here’s why this movement needs to seek out a spot in your next leg workout.
Find out how to Do the Bulgarian Split Squat
The Bulgarian split squat may appear intimidating attributable to the balance factor, but with a correct setup and a couple of specific cues, you may be knocking out reps in a robust, stable position. Here’s what to concentrate on.
Step 1 — Set Up the One-Legged Stance
Sit sideways on a flat bench while holding a pair of dumbbells. Extend each legs straight and plant your heels on the bottom. Place the foot of your working leg flat on the bottom as you get up without moving your feet from their spots on the bottom.
Place your non-working leg on the bench along with your shoelaces down. Stabilize your body and pull your shoulders back to maintain yourself upright. Allow the dumbbells to hold straight by your sides along with your palms facing in towards your body.
Form tip: If a regular flat bench is just too high to comfortably place your leg, use a decline bench and place your foot at a lower and more practical height. It’s also possible to use a plyo box.
Step 2 — Squat Under Control
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Take a deep breath, flex your core for added stability, and bend your front leg to squat down. Keep your shoulders pulled back and your torso upright. Keep your shoelaces involved with the bench in any respect times and don’t rise onto your toes. In the underside position, your rear knee should approach the bottom, in case your mobility allows.
As you descend, the hip flexors of the rear leg will undergo a major stretch which some lifters find uncomfortable. Never force your body right into a position it’s fighting against. Over time, your mobility will improve, and your body will adapt.
Form tip: Before you start the exercise, consider placing a towel or foam block under the spot your rear knee will find yourself. This provides you a goal for consistent depth and offers to cushion in case you descend too quickly and unintentionally smash your knee into the bottom.
Step 3 — Stand to Lockout
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Keep your front foot flat on the bottom and press through to return to a standing position. Move at a controlled pace to avoid being knocked off balance. Concentrate on driving through your front foot and use the back leg passively to keep up balance.
In the highest position, your front leg needs to be locked straight, and your rear leg needs to be bent at a slight natural angle.
Form tip: As you progress throughout the rep, keep your eyes locked on one fixed point directly in front of you, whether on the wall, on the bottom, or a random dumbbell rack in front of your bench. Specializing in a stationary object can provide help to maintain a way of balance. Avoid closing your eyes, which may make it more difficult to balance.
Bulgarian Split Squat Mistakes to Avoid
Since the split squat requires more coordination than other exercises, there are several common technique errors that lifters can run into. The balance component of the exercise requires extra attention to detail. Using a rather slower lifting speed to descend and stand may also help to concentrate on proper form.
The leg that’s planted on the ground will receive essentially the most muscle activation. Your rear leg needs to be used primarily for balance and stability, not to boost your body from the underside position.
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Interestingly, some research has shown that even for those who do attempt to drive up through the rear leg, it’s simply not effective and doesn’t contribute to strength or muscle growth. (1) Also, pressing hard with the rear leg may throw you off-balance, making it counterproductive.
Avoid it: Make sure you keep the shoelaces of your back foot on the bench and use your rear leg to keep up stability.
Hopping Around Too Much
While the Bulgarian split squat does require some sense of balance, wobbling and readjusting between individual reps could also be crucial. If it happens excessively, for instance, greater than two or 3 times in a single set, you’ll be spending an excessive amount of time focused on balance and never enough time constructing strength.
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Too many corrections between reps may also reduce the muscles’ time under tension, which can reduce the muscle-building stimulus.
Avoid it: Use the technique cue in step certainly one of the how-to section to generally gauge your stance distance. Sit on the bench, extend your feet, plant them in place, and get up. Perform several bodyweight-only repetitions to fine-tune your stance before picking up dumbbells on your working set.
Leaning Forward
To be fair, it is a “mistake with an asterisk.” Meaning, it’s technically a mistake in case your goal is to focus on the quadriceps muscles on the front of your thighs, which is essentially the most common purpose of this exercise. Leaning your upper body forward as you squat alters your body’s leverage and reduces quadriceps activation.
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Nonetheless, in case your goal is to focus on your glutes, then leaning your forward might be the appropriate thing to do. It shifts your center of gravity and creates more of a hip hinge or deadlift-type position which prompts the glutes and hamstrings more significantly.
Avoid it: Know that leaning forward as you squat down shifts the exercise from a quad-builder to a glute-builder. If that’s your goal and also you’re leaning deliberately to focus on specific muscles, no problem. But in case your goal is to construct your quads and also you’re leaning forward to balance yourself, then you definitely’re using improper technique.
Advantages of the Bulgarian Split Squat
This movement is a unilateral (single-leg) exercise which helps to handle muscular imbalances and strength discrepancies between legs.
Over the long-term, these kind of exercises can construct more well-rounded development and will reduce the danger of injury. Listed below are some more convincing reasons to include this exercise.
Leg Size
The Bulgarian split squat means that you can focus work onto the quadriceps, glutes, and hamstrings of the working leg. (2) Because each leg is working individually during a set, the general muscular tension and muscle-building stimulus is increased in comparison with working each legs concurrently during an exercise.
The Bulgarian split squat has also been shown to be less stressful to the knee joint in comparison with two-legged exercises just like the back squat, making it a more sensible choice for lifters coping with joint pain. (3)
Leg Strength
Most lifters consider you’ll want to load heavy weights onto a barbell if you wish to construct serious strength. Nonetheless, the unilateral Bulgarian split squat can deliver comparable strength and power gains in comparison with bilateral (two-legged) exercises. (4)
Treating the Bulgarian split squat as a heavy important lift while maintaining sound technique might be an especially effective technique to trigger recent strength gains.
Lower Body Mobility
Lifting weights is usually prioritized over stretching or mobility work because, let’s face it, stretching just isn’t too enjoyable for some people. Nonetheless, mobility and adaptability training might be just as necessary for long-term joint health.
Since the Bulgarian split squat puts the rear leg right into a stretched position, it’s essentially a “free stretching session,” specifically for the hip flexors. Stretching the hip flexors is related to reduced lower back pain and improved overall strength performance. (5)
Muscles Worked by Bulgarian Split Squat
Like many squat variations, the Bulgarian split squat prompts all muscles of the leg to various degrees.
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While certain technique adjustments can shift the goal muscle focus, it’s primarily considered an exercise for the quadriceps.
Quadriceps
The quads, on the front of the thigh, are the most important muscle on the leg. They function primarily to increase your knee and straighten your leg. The Bulgarian split squat works the quadriceps throughout your complete repetition, most importantly within the upper range of motion as you approach a standing, locked out position.
Glutes
The glutes primarily work to increase your hip (straighten your leg from the hips down) and to regulate leg rotation on the hip joint. The Bulgarian split squat prompts each of those functions as you rise out of the underside position, while also stabilizing your leg to keep up balance. (6)
Hamstrings
While the Bulgarian split squat is usually considered a quadriceps-focused exercise, the hamstrings are engaged and activated during each repetition. Your hamstrings work to bend your knees and (at the side of your glutes) extend your hips.
The underside portion of the exercise recruits the hamstrings significantly to slow your descent and initiate your transition to get up.
Adductors and Abductors
Your adductors and abductors are your “inner thigh” and “outer thigh” muscles, respectively. They control leg movement, appropriately, in towards your centerline or away from it. Through the Bulgarian split squat, these muscles are always activated to keep up balance as they micro-adjust to maintain the knee of your working leg from buckling in or out.
Who Should Do the Bulgarian Split Squat
The Bulgarian split has gained a burst of recognition in recent times, getting used by top-level competitive bodybuilders, elite powerlifters, CrossFit champions, and world-class athletes in quite a lot of sports. Secure to say, it has something to supply for everybody.
Physique-Focused Lifters
Anyone seeking to pack size onto their legs can use the Bulgarian split squat as a key player of their lower body workout. This exercise provides a major growth stimulus to almost every leg muscle, apart from the calves which don’t undergo any significant range of motion throughout the movement.
General Sports Athletes
Strength and conditioning coaches in traditional sports have been introducing unilateral exercises just like the Bulgarian split squat to construct strength and athletic power without significant joint strain. Incorporating unilateral lower body training has been shown to enhance power output in comparison with focusing solely on bilateral training. (7)
Strength Athletes
Competitive powerlifters, strongmen and strongwomen, CrossFit athletes, and other strength athletes don’t must lift super-heavy to get super-strong. The Bulgarian split squat has been shown to be as useful for back squat strength as specifically back squatting. (4)
This makes the Bulgarian split squat a great movement for lifters who have to stay on the right track with strength gains while reducing wear and tear on their joints.
Find out how to Program the Bulgarian Split Squat
Since the Bulgarian split squat might be useful for plenty of goals, it could possibly be programmed several alternative ways. Listed below are a number of the best plans to suit the exercise into your routine.
Moderate Weight, Moderate Repetition
Training this exercise using two or three sets of eight to 12 reps delivers an optimal training stimulus for muscle growth. (8) Because your rear leg is actually resting while your front leg is working, you may significantly cut down on training time by resting 30 seconds or less between each leg as a substitute of an extended, more traditional rest period after working each legs consecutively. That is an efficient intensity-boosting technique.
Heavy Weight, Low Repetition
Once you’ve got an understanding of basic technique, try performing three or 4 sets of 4 to 6 reps with a comparatively heavy weight. Going excessively heavy can negatively affect technique, but approaching muscular fatigue within the 4 to 6 rep range is a sufficient window to trigger strength gains without compromising form.
Bulgarian Split Squat Variations
The Bulgarian split squat with dumbbells could also be too difficult for some lifters, or not difficult enough for others. Listed below are some similarly effective options to contemplate.
Trap Bar Bulgarian Split Squat
Using a trap bar to perform the movement opens the potential for loading much heavier weights, making it ideal for skilled lifters who wish to construct serious single-leg strength.
Depending in your arm and leg length, the trap bar shouldn’t make contact along with your rear leg at any point throughout the exercise. Perform the exercise slowly with an unloaded bar to examine your individual range of motion.
Safety Bar Bulgarian Split Squat
The security bar is typically called a lifter’s secret weapon since it allows most of the same advantages of squatting with a straight barbell, plus some added bonuses. The thick bar pad raises the burden out of your center of gravity, which increases recruitment of the upper back muscles. The forward handles also reduce shoulder strain by allowing a more natural gripping position.
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With this Bulgarian split squat variation, maintaining an upright torso might be much more necessary since the bar will work to collapse you forward. This makes it a great exercise for reinforcing strict quad-building technique.
Plyometric Bulgarian Split Squat
This explosive jumping movement is good for athletes seeking to construct agility and power. It’s also a highly effective alternative for any lifters looking to fireplace up their nervous system for improved performance prior to heavy lifting. (9)
Begin with body weight only — adding resistance with dumbbells or a weighted vest is for highly experienced lifters. Concentrate on applying maximum power to realize height with each jump.
Bulgarian Split Squat Alternatives
Some lifters aren’t in a position to perform the Bulgarian split squat attributable to immobility, coordination issues, or other aspects. These are some comparably effective single-leg exercises for size and strength.
Reverse Lunge
The reverse lunge means that you can concentrate on one leg at a time while reducing knee joint strain. This movement also helps to eliminate the balance component of the exercise, making it a more sensible choice for lifters who had trouble balancing on one foot at some point of a set.
Various other lunge variations may be used — forward lunge, walking lunge, etc. — however the reverse lunge is essentially the most effective and most general movement for nearly all of lifters.
Step-Up
The step-up might be highly effective when performed accurately. Unfortunately, it’s often performed incorrectly which compromises its advantages. It’s essential to concentrate on driving up through the elevated foot, not the foot on the bottom.
Many lifters make the error of bouncing off their bottom foot, which generates momentum and reduces the work done by the leg on top of the box.
Single-Leg Leg Press
That is essentially the most stable and least balance-demanding exercise of the lot. The leg press provides total stability while still allowing single-leg focused training. This movement also allows a major load for use since it’s not supported by your back, shoulders, or arms.
Make sure you sit fully within the chair support. Don’t rotate, shift, or twist while pressing with the working leg because you may increase the danger of injury.
FAQs
I feel my back leg working greater than my front leg. How do I fix it?
This is usually attributable to poor hip flexor mobility, which is a standard issue for a lot of lifters. The Bulgarian split squat puts the rear leg right into a forced stretch position.
When you currently lack mobility, that muscle might be the “weak point” and also you’ll feel fatigue or discomfort there before the goal muscle is sufficiently trained. Your body will adapt and improve as you practice the exercise, just you should definitely work inside a cushty range of motion and step by step push yourself.
Why does this exercise make me more sore than some other leg exercise?
Several variables contribute to “delayed onset muscle soreness” or DOMS, which is the technical term for post-workout soreness. Some of the significant causes is the eccentric stress which occurs when a weight is lowered or a muscle is lengthened. (10)
While every exercise has an eccentric phase, the Bulgarian split squat is usually performed at a comparatively slower pace with a purpose to maintain balance and focus. This increases the duration of the eccentric and may increase DOMS.
This doesn’t mean it’s best to lower yourself quickly, because that will be counterproductive and reduce the muscle-building stimulus. Your body will adapt, especially when supported by ample nutrition for growth and repair.
Step Back to Get a Leg Up
Whether you call it the Bulgarian split squat, the rear foot elevated split squat, the RFESS, or the “weeble wobble one-leg bench squat,” persist with it and also you’ll soon be calling it your ticket to greater, stronger legs. Don’t let slightly balance requirement scare you away from this powerful and productive movement.
References
- Helme, M., Emmonds, S., & Low, C. (2022). Is the Rear Foot Elevated Split Squat Unilateral? An Investigation Into the Kinetic and Kinematic Demands. Journal of strength and conditioning research, 36(7), 1781–1787. https://doi.org/10.1519/JSC.0000000000003727
- McCurdy, Kevin. (2017). Technique, Variation, and Progression of the Rear-Foot-Elevated Split Squat. Strength and Conditioning Journal. 39. 1. 10.1519/SSC.0000000000000319.
- Mackey, E. R., & Riemann, B. L. (2021). Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. International journal of exercise science, 14(1), 533–543.
- Speirs, D. E., Bennett, M. A., Finn, C. V., & Turner, A. P. (2016). Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players. Journal of strength and conditioning research, 30(2), 386–392. https://doi.org/10.1519/JSC.0000000000001096
- Konrad, A., Močnik, R., Titze, S., Nakamura, M., & Tilp, M. (2021). The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Evaluation. International journal of environmental research and public health, 18(4), 1936. https://doi.org/10.3390/ijerph18041936
- McCurdy, Kevin; Walker, John; Kelly, Camila; Polinski, Michael. Hip and Knee Extensor Activation Through the Hip Thrust and Rear-Foot–Elevated Split Squat in Trained Females. Journal of Strength and Conditioning Research: May 2021 – Volume 35 – Issue 5 – p 1201-1207 doi: 10.1519/JSC.0000000000004035
- Ramirez-Campillo, Rodrigo & Burgos, Carlos & Henríquez-Olguín, Carlos & Andrade, David & Martínez, Cristian & Álvarez, Cristian & Castro-Sepulveda, Mauricio & Marques, Mário & Izquierdo, Mikel. (2015). Effect of Unilateral, Bilateral, and Combined Plyometric Training on Explosive and Endurance Performance of Young Soccer Players. The Journal of Strength and Conditioning Research. 29. 1317–1328. 10.1519/JSC.0000000000000762.
- Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
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Davies, G., Riemann, B. L., & Manske, R. (2015). CURRENT CONCEPTS OF PLYOMETRIC EXERCISE. International journal of sports physical therapy, 10(6), 760–786.
- Lieber, Richard & Fridén, Jan. (2002). Morphologic and Mechanical Basis of Delayed-Onset Muscle Soreness. The Journal of the American Academy of Orthopaedic Surgeons. 10. 67-73. 10.5435/00124635-200201000-00009.
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