, in healthy and moderate strength-trained students, indicated that the activation of the vastus lateralis was higher, but not significant, for the 6-RM Bulgarian squat than for the 6-RM split squat and single-leg squat, even though both exercises registered a very high level of activity.
Watch the bulgarian split squat video, learn how to do the bulgarian split squat, and then be sure and browse through the bulgarian split squat workouts on our workout plans page! Compound exercises like the Bulgarian split squat are double-edged swords. As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. The Bulgarian split squat is incredibly versatile and can pretty easily adapt to your training goals while helping to ensure that you don’t accrue muscle imbalances in your quest for new PRs. The study conducted by Mausehund et al. bulgarian split squat is a exercise for those with a intermediate level of physical fitness and exercise experience.
The quadriceps of the front leg are the primary movers, with the glute and inner thigh muscles assisting. Muscles Worked. The Bulgarian and standard split squat work the same muscles. So let’s break down how to Bulgarian split squat step-by-step. Not only did the split squat make people stronger in the split squat, it made them stronger in the squat as well. The muscle activation was similar, although the back squat elicited greater activation of the biceps femoris, the hamstring muscle that contributes most to hip extension. In other words, both the squat and Bulgarian squat were equally effective at improving lower body strength. How to Bulgarian Split Squat in 3 Simple Steps. Progressive Overload
The front leg is the working leg; the back leg is for balance and should not have much weight on it -- the majority of your weight should be shifted to the front leg. Strength in the Bulgarian squat also increased to a similar extent – around 10% – in both groups. Benefits of the Bulgarian split squat abound. One study compared muscle activation using EMG when subjects did Bulgarian split squats at 50% of one-rep max and back squats at 85% one-rep max using a barbell. They deliver the maximum muscle- and strength-building bang for your buck, but they also require good technique or they can become dangerous. The Bulgarian split squat is an excellent way to take your compound, lower-body training to the next level.