Exercise Guide: Bulgarian Split Squat, Variations, and Substitutes
Squats are a staple exercise in any fitness routine, offering a comprehensive workout for the lower body. However, if you're looking to challenge yourself and reap additional benefits, consider incorporating some squat variations into your regimen.
The Classic Squat
A good starting point for more advanced moves is the classic squat. To perform a classic squat, stand with feet shoulder-width apart, angle your feet outward, and lower into a squat by leading with your hips. Bend as far as possible while maintaining a neutral spine, and press through your heels to rise back up.
Bulgarian Split Squat
The Bulgarian split squat is an intermediate-level exercise that targets the glutes, quads, calves, hip flexors, hamstrings, and spinal erectors. To perform a Bulgarian split squat, stand a couple of feet in front of a flat surface, put the top of your right foot flat against the surface behind you, get into a forward lunge position, engage your core, bend your left knee and drop into a squat. Return to the starting position by pushing up through your left foot, and repeat for 2 sets of 6-8 reps on each leg.
This exercise can enhance coordination and balance, and according to a small 2017 study, it's great for evening out strength differences between one leg and the other. However, it's essential to warm up, maintain proper form, find your footing, be kind to your knees, avoid the exercise if you have a history of knee concerns, and don't push past your limits.
There are five variations of the Bulgarian split squat: standard split squat, weighted Bulgarian split squat, Zercher Bulgarian split squat, exercise ball Bulgarian split squat, and eccentric Bulgarian split squat.
Other Squat Variations
Sidekick Squat
The sidekick squat combines a squat with a kick, strengthening the lower body and increasing heart rate. To do a sidekick squat, drop into a standard squat, drive with your heels to come back up, kick one leg out to the side as far as possible, and repeat on the other leg.
Pistol Squat
The pistol squat is a one-legged squat that works on balance, mobility, and strength. To do a pistol squat, stand with feet together, lift one leg, lower into a squat on the other leg, lower until the lifted leg is parallel to the floor, and drive through the heel to return to the starting position.
Curtsy Squat
The curtsy squat offers an extra workout for the glutes and is a polite gesture towards the Queen of England. To do a curtsy squat, stand with feet shoulder-width apart, squat with one leg while stepping the other leg back and crossing it behind the first, lower until the squatting leg is parallel to the floor, and push through the heel to return to the starting position.
Jump Squat
The jump squat tests coordination and explosive strength in the legs. To do a jump squat, stand with feet shoulder-width apart, lower into a squat by leading with your hips, jump up straightening your legs, and land softly with feet back in the starting position.
Exercise Ball Bulgarian Split Squat
The exercise ball Bulgarian split squat makes it harder to find balance by resting your back leg on an exercise ball as you squat. This variation can further challenge your balance and stability.
Zercher Bulgarian Split Squat
The Zercher Bulgarian split squat adds extra core activation to the squat by holding a loaded barbell against your chest as you perform the move. This variation targets the core, in addition to the lower body muscles.
In conclusion, incorporating squat variations into your workout routine can help you target different muscle groups, improve balance, and boost heart rate. However, it's crucial to approach these exercises with caution, ensuring proper form, and not pushing beyond your limits. Always consult with a fitness professional if you have any concerns or questions.
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