The squat has been a fitness staple ever since people realized they could build stronger legs by simply bending their knees!
You’ve got half squats, deep squats, sumo squats, goblet squats… basically, any squat variation where you lower your body is going to strengthen your legs. But no squat routine is truly complete without a split squat. To round out your leg day, try adding the elevated split squat.
Whether you're a rugby player , a boxer, or even a runner, the variation you'd want for a single-leg squat is the elevated split squat. It takes that basic split squat to a whole different level by raising the back foot up for an additional, real test to balance and light up cores. Load application on the front leg creates strength but, if a barbell is used, should be lightened in weight in order not to overload the front leg.
Warm up before you squat with mobility tools designed for the body! Roll out with RAD to loosen up muscles, prevent soreness, and get the blood flowing.
Why Include Bulgarian Split Squats in Your Routine?
Adding Bulgarian split squats to your workout routine will not only challenge your balance, thus strengthening your core muscles but also provide a very strong workout of the lower body. You'll be working unilaterally, building strength in each leg independently. That is super important for running and many other sports that involve driving off a single leg at a time.
Bulgarian split squats can even be safer than regular squats in many instances, as they reduce the load on your lower back while fully engaging your muscle groups.
How to Perform Bulgarian Split Squats
Follow these step-by-step instructions to ensure proper form and maximize the benefits:
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Set Up: Find a stable surface like a bench or step that’s about knee height. Position it behind you.
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Position Yourself: Stand upright in a forward lunge stance with your back foot resting on the bench. Keep your torso upright, core engaged, and hips square.
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Find the Right Distance: Your front foot should be positioned roughly half a meter away from the bench. Adjust the foot position as needed for comfort and balance.
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Execute the Movement: Slowly lower your body until your front thigh is parallel to the ground. Ensure your front knee stays aligned with your foot and does not extend past your toes.
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Return to Start: Push through your front heel to return to the starting position. Maintain controlled and deliberate movements throughout.
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Repeat: Complete 5 to 10 repetitions before switching legs.
Pro Tips for Perfect Form
Distance Matters: Standing closer to the bench emphasizes your quads, while standing farther away engages your hip flexors more. Experiment with trial and error to find the ideal distance for your standing leg.
Mind Your Knees: Avoid letting your front knee collapse inward or extend too far forward. Proper alignment of your front leg and back leg is crucial for safety and effectiveness.
Control the Movement: Focus on smooth, steady motions rather than rushing through reps. This will ensure your core muscles and working leg are properly engaged.
Adding Weight to Bulgarian Split Squats
Incorporating weights can amplify the challenge and benefits of this unilateral squat:
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Goblet Hold: Start with a dumbbell held upright in front of your chest.
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Dumbbells at Your Sides: Progress to holding a dumbbell in each hand. This option is ideal for those transitioning from bodyweight squats to a dumbbell Bulgarian split squat.
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Barbell Variation: For advanced lifters, place a barbell on your shoulders. Ensure you’ve mastered the form and start with lighter weights to avoid injury.
Bulgarian Split Squat Variations
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Stability Challenge: Place your back foot on a gym ball instead of a bench to test your core and balance further.
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Twisting Motion: Add a torso twist to engage your obliques. Extend your arms in front of you and twist to one side as you lower into the squat.
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Resistance Band Variation: Use a resistance band to add dynamic tension and challenge your range of motion.
Benefits of Bulgarian Split Squats
Performing Bulgarian split squats works multiple muscle groups, including your quads, glutes, and hamstrings. This single-leg variation also helps correct muscle imbalances and improves unilateral strength. Compared to reverse lunges or the standard split squat, Bulgarian split squats allow for greater depth and focus on the working leg, making them ideal for building single-leg strength.
Bulgarian Split Squat Form Tips
Get Your Distance Right
The closer you stand to the bench, the more the Bulgarian split squat will emphasise your quads – though if you’re too close, it might give you some knee pain. Standing further away will tax your hip flexors more heavily, though it could also strain your groin. Experiment to find a distance that works for you.
Experiment with Weight
There are a few ways to load your Bulgarian split squats. The simplest is the goblet hold – simply grab a dumbbell with its top facing you, as if you are gripping a goblet. When you've exhausted the Gym's offering of dumbbells, try gripping one in each hand and strapping them on if need be. You could potentially use a barbell as well but be cautious, it’s not easy ensuring a safe drop in case you fail.
Try different variations too ‒ e.g. use an exercise ball or Smith machine to keep things fresh and challenging.
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