Bulgarian Split Squat

http://www.muscleevo.com/ The Bulgarian Split Squat is one of my favourite leg exercises. Not only is it a great exercise for working the thighs and hips, it also helps to develop both flexibility and balance. You can also apply a large load to your legs without the large compression forces associated with heavy squatting.

If you've never done it before, youll be limping around for days - this exercise is almost unrivalled in its ability to generate extreme muscle soreness.

Although the Bulgarian Split Squat can be done with a barbell across your shoulders, I prefer using dumbbells as they make it a bit easier to balance.

Place one foot well in front of the other with your rear foot on a bench. You might need to experiment a little to get the right stride length. If it's too long, your range of movement will be limited. If it's too short you'll end up putting a lot of stress on your front knee.

Keeping your body upright and your chest up, slowly descend until you feel a stretch in your rear thigh. If the stretch is uncomfortable, try using a lower bench. Make sure that the movement is down rather than forwards. Focus on pushing upwards through your front heel to return to the start position.

Complete all the repetitions on one leg before switching to the other leg to perform the same number of repetitions. That counts as one set. If you're using a sufficiently heavy weight, chances are you'll need to take a break between each leg to catch your breath.

You might also see this exercise called the Rear-foot-elevated Split Squat, or a Bulgarian Lunge.

Category:

Howto & Style

Tags:

• Bulgarian Split Squat
• lunge

[ozika07]

Hey, me and my friend have just started doing this exercise, but with the barbell. We're not pro's or anything and have a max of only 30kg to put on the barbell, which we have been doing normal squats with. Do you think it would be safe to put only 20kg for the single leg split squat considering we've never gone more than 30kg with both legs? My friend is adamant of putting 25kg on, but i feel it puts too much strain on our knees, for now.

[christianfinn]

@ozika07 Yes, if you've been squatting with 30kg, 20kg is most likely going to be too much for one leg. Try starting out with just your bodyweight, focus on technique and then gradually add resistance over time.

[ozika07]

@christianfinn Thanks, we tried a few bodyweight ones beforehand just to try it out, but yes i'll try convince my friend 20kg or even less, would be best...

But from what we've done so far, it really seems to hit those fibres deep in the glutes, love it. Thanks for the vid.

[christianfinn]

@ozika07 You're welcome, glad you found it useful

[veryslyfox]

These are better than lunges with the back foot on the ground because by raising the back foot, you put 95% of your body weight on the front leg. With the back foot on the ground, only 85% of your bodyweight is on the front leg.

[christianfinn]

@veryslyfox I like these a lot better than lunges

[christianfinn]

@Richthor1889 As long as you're using a sufficiently weight, it works fine for mass building.

[Richthor1889]

Is it any good for mass building?, it looks like a better version of 1 legged lunges which i can never get on with , will try this one out, look like it really works the legs out!

[Mr5ar5ar]

Why is it called 'Bulgarian' split squad? I want to know it because I'm from Bulgaria.

[blackbone330]

Why can't my fat ass look like THAT!!!!! and nice vid I'm doing this at the gym tmrw.