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Bulgarian split squats – quite a heavyweight name, right? Interestingly, one funny meme on the internet has caught the emotion so well, “I fear no man but that thing…Bulgarian split squats it scares me!”. Still interested in knowing what do Bulgarian split squats work? Hats off to your dedication to fitness. Looks like you too believe in what Shakespeare has to say, “What’s in a name?”. So true, dear friend. In this article, we will look into the various aspects of Bulgarian split squats and see what wonders this exercise can do for you.
Understanding Core Muscles
Like a true fitness enthusiast, you must know what role your core muscles play in the fitness journey.
After all, knowledge goes a long way in shaping us.
A good understanding of core muscles will help you design your exercise regimen accordingly.
The 3 primary muscle groups in your body are:
- · Chest,
- · Back, and
- · Legs
It is important to keep in mind that to get a better and fitter you, it is good to train all these core muscles properly.
Strong Legs, Strong Body: The Importance of Leg Workouts
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Leading wellness magazine, Healthline.com has a serious piece of advice for you, “One should never skip a leg day to get the benefits like hormone stimulation, balance strength, core strength, and a powerful lower body.”
Some of the benefits that you can get by doing leg workouts involve:
1.1.) Increased Athletic Performance: Exercising your legs regularly enhances your athletic performance by improving your speed, stamina, and agility.
22.) Prevention of Injury: Strengthening your legs is important as they are primarily responsible for bearing the weight of your entire body.
Strong legs will make you more flexible and improve overall functionality.
33.) Increased Calorie Burn: The legs involve the largest muscle groups in the body, hence exercising them will lead to more calorie burning.
44.) Improved Balance and Coordination: Performing leg exercises such as squats and lunges requires more balance and coordination.
Doing these exercises regularly helps in building a good balance & synergy in the body.
55.) Prevents Osteoporosis: Regularly exercising your legs helps in the strengthening of joints and is found to be effective in controlling joint-related problems such as osteoporosis.
In the upcoming sections of the article, we will explore and see if Bulgarian split squats can be a valuable addition to your fitness routine.
What Do Bulgarian Split Squats Work
The Bulgarian split squats have many advantages to offer to a person, however, it is their challenging nature that is mostly feared by gym lovers.
Yet, the true advantage of this exercise lies in its dreadness.
Let us equip ourselves with the right technique for doing the Bulgarian split squats, their benefits, and common mistakes made so that we can take necessary precautions.
How to do Bulgarian Split Squats Properly
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Split squats mainly target your quads and glutes.
The specialty of Bulgarian split squats is its focus on one leg at a time. This increases focus on muscles as well as their activation.
Below are the steps to do Bulgarian split squats properly:
1.) 1.) To start with, stand straight with your back facing a knee-level bench/stool, or something firm to put your leg on, with a distance of about 2 feet.
2.2.) With your back facing the bench, lift one of your legs and put it on the bench.
The gaps between both feet should be shoulder-width.
Your position should be such that you can lunge comfortably without falling over the line of your toes.
3.3.) Take your shoulder back slightly and lean forward at the waist while engaging your core.
4.4.) Start going down on your other leg by bending the knee.
5.5.) Stop before the knee falls over the toes and the thigh (of the leg on the bench) is parallel to the ground.
This completes the quad-dominant Bulgarian split squat.
6.6.) To get back into the standing position, elevate your body by straightening your leg.
7.7.) Repeat the same steps above when switching the role of the legs to do the split squats.
Beginners are advised to do 2 sets of 6-8 reps on each leg unless they get comfortable with each movement and gain enough strength.
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Benefits of Bulgarian Split Squats
- · Bulgarian split squats can be a good alternative to conventional squats as they require more strength, balance, and coordination.
All of this helps make your muscles more strong and agile.
- · Researchers have found that athletes who do exercises like Bulgarian split squats see improvements in their ability to change direction quickly during games in comparison to those who only do traditional two-legged exercises.
- · Studies have also found that Bulgarian split squats are very effective in improving the strength of the lower body.
- · The Bulgarian split squats target the key muscle groups responsible for mobility such as the quadriceps, glutes, hamstrings, and adductors.
- · Practicing Bulgarian split squats regularly helps stop one leg from getting stronger than the other.
This exercise ensures that both legs get equal attention and strengthening.
- Studies have shown that exercises that target one side of the body at a time, not only increase coordination but also provide strength to the often overlooked smaller muscles, in comparison to the exercises that work on both sides of the body simultaneously.
- · One-sided exercises, like Bulgarian split squats, can be done using lighter weights, putting less strain on your spine and other body parts.
- · Bulgarian split squats are a good option for people dealing with lower back pain.
However, people with lower back pain must start slowly and progress gradually only.
Common Errors & Precautions to be Taken
One frequent mistake made while doing split squats is not taking care of proper technique or form.
Mostly people forget to concentrate properly and make the mistake of pushing their weight forward and backward.
Such a mistake can put unnecessary pressure on your knees causing pain or injury.
Precautions
- · Maintaining correct posture or form is essential while performing split squats with or without weights.
- · It is recommended to go up or down in a straight motion without bending your upper body while doing Bulgarian split squats.
- · Though split squats are great for building leg strength, however, seniors must avoid doing any such exercise that requires them to do deep bending of the knees.
- · People with back or leg problems must avoid doing deep squat training.
Takeaway Message
Fitness enthusiasts keep exploring new and different varieties of exercises to keep the momentum of health & wellness going.
Bulgarian split squats are one such exercise that can take your fitness to the next level.
Practicing split squats makes you stronger, faster, and more balanced – making you more functionally capable.
Incorporating various types of strength training, such as Bulgarian split squats, in your exercise regime is a good way to future prepare your muscles against any age-related problems.
Disclaimer: The views expressed in this article should not be considered as a substitute for a physician’s advice. Please consult your treating physician for more details.
Suggested Readings & References
- · https://www.healthline.com/health/exercise-fitness/never-skip-leg-day #benefits-of-leg-days
- · https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6709890/#:~:text=Concretely%2C%20performing%20standard%20lunges%20and,gastrocnemius%20%5B18%2C19%5D.
- · https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8136570/
- · https://www.researchgate.net/publication/266153105_Muscle_Activation_and_Strength_in_Squat_and_Bulgarian_Squat_on_Stable_and_Unstable_Surface#:~:text=In%20addition%2C%20BSS%20induces%20higher,%5B19%5D.%20…&text=Tae%2DHo%20Kim-,…,to%20the%20conventional%20squat%20exercise.
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