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Why The Bulgarian Split Squat Is A Must-Add To Your Workout Routine? Expert Answers

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Why The Bulgarian Split Squat Is A Must-Add To Your Workout Routine? Expert Answers

Why The Bulgarian Split Squat Is A Must-Add To Your Workout Routine? Expert Answers (Image Credits: iStock)

The Bulgarian split squat has garnered significant attention in the fitness regime of many fitness enthusiasts for its effectiveness in building strength, stability, and muscle definition. This single-leg exercise, which involves elevating the rear foot on a bench while performing a squat with the other leg, offers a unique challenge and numerous benefits that make it a must in many workout routines. But what is it? A Bulgarian Split Squat (BSS) is a variation of the traditional squat exercise that targets the legs, glutes, and core muscles. It is a unilateral exercise, meaning it works one leg at a time and is known for its ability to improve strength, balance, and flexibility.

We got in touch with Dr Seema Grover, Head of Department, Physiotherapy and Rehabilitation, Indraprastha Apollo Hospitals who shares types of Bulgarian Split Squats, benefits of it and the right way to do it.

Types Of Bulgarian Split Squats:

Dr Seema Grover shares that there are three types of Bulgarian Split Squats:

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1. Bodyweight BSS: Performed without any additional weight, this version is great for beginners or those focusing on technique.

2. Weighted BSS: Uses dumbbells, kettlebells, or a barbell to increase the intensity and challenge.

3. Pistol BSS: A more advanced version where the back leg is lifted off the ground, requiring more balance and control.

Benefits of Bulgarian Split Squats:

Dr Seema Grover shares the health benefits of Bulgarian Split Squats includes:

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1. Improved leg strength: Targets quadriceps, hamstrings, glutes, and calves.

2. Enhanced balance and coordination: Requires engagement of core muscles and balance control.

3. Increased flexibility: Stretches the hip flexors and quadriceps.

4. Functional strength: Mimics movements used in everyday life, like getting up from a chair or climbing stairs.

The Right Way to Do a Bulgarian Split Squat:

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1. Start with proper stance: Stand with feet shoulder-width apart, facing away from a bench or step.

2. Place back leg: Rest the back leg on the bench, keeping the knee bent at a 90-degree angle.

3. Lower body: Slowly lower the front leg, keeping the back leg straight, until the back knee almost touches the ground.

4. Push back: Drive through the front heel to return to standing.

5. Alternate legs: Complete reps on both legs.

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Mistakes to Avoid:

To make the most of this exercise, Dr Seema Grover shares some tips to keep in mind to avoid any mistakes:

1. Letting the back leg touch the ground: Keep it lifted to maintain proper form.

2. Not lowering far enough: Aim for a depth where the back knee almost touches the ground.

3. Using momentum: Control the movement with your leg muscles, not by swinging your body.

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4. Not engaging core: Keep your core muscles activated to maintain balance and stability.

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Fitness

Working out but not seeing results? A PT confirms whether 30-minute workouts are top-tier for boosting fitness

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Working out but not seeing results? A PT confirms whether 30-minute workouts are top-tier for boosting fitness

While some of you have your healthy lifestyle down to a tee – balanced nutrition, adequate sleep and a finely tuned workout regime incorporating strength, cardio and flexibility training – others struggle to know where to start when it comes to fitness. And with Google searches for “Is 30 minutes of exercise a day enough?” spiking, it seems that many of you aren’t sure about the length of time or number of workouts to aim for weekly.

And to make matters even more confusing, knowing how often you should workout isn’t always as simple as it should be. You see, your progress will depend on a combination of factors which might seem unconnected to exercise but still have an impact. Sleep, for example, has been shown in various studies (like this one, published in the European Journal of Applied Physiology) to affect physical performance, while research also shows a bi-directional relationship between exercise and stress.

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The overlooked key to fitness? Strengthening your joints and tendons

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The overlooked key to fitness? Strengthening your joints and tendons

Isometric exercises, like planks or lunge holds, require holding a position for an extended period. In these positions, your muscles are firing, but you’re also working on the alignment of the joint and working the tendon to hold that position, says Wulke. Ho adds that while ligaments and joints cannot technically be trained directly like tendons, you can support their health by strengthening the surrounding muscles and encouraging proper movement patterns.

Wulke often programs training days with a mix of goals for her athletes: “high” days for muscle and strength development and “low” days focusing on alignment, isometric holds, and mobility. But most people don’t have enough time to dedicate separate days for joint-specific work. Instead, try integrating these movements into your existing strength training sessions. Consider adding a few sets of isometric holds during your warm-up or as a finisher.

(Is cracking your joints bad for you?)

During your workouts, focus on the eccentric phase of your movements. Slow down and maintain control throughout the exercise to help you ensure proper form. You can also use higher reps and lower weight to reduce the risk of overstressing connective tissues.

Last, Hinson recommends incorporating low-impact exercises such as walking, cycling, Pilates, water aquatics, and yoga. “Taking care of and improving the structures that make the joints stronger and more flexible—it really will pay huge dividends in keeping [people] out of my office and away from injury,” he says.

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Avoid doing these gym exercises now! Orthopaedic doctor reveals exercises that do more harm; the answers may shock you

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Avoid doing these gym exercises now! Orthopaedic doctor reveals exercises that do more harm; the answers may shock you

Did you know that some popular exercises that we all do at the gym to stay fit and healthy may be doing more harm than good? Dr Venkatesh Movva, an orthopaedic doctor trained in Sports Medicine, sat down with Ranveer Allahbadia for The Ranveer Podcast, where he talked about the exercise one should avoid at the gym. The answers will surprise you.

Dr Venkatesh Movva, an orthopaedic doctor, in a podcast with Ranveer Allahbadia.

(Also Read | Ranbir Kapoor ‘decides to clap’ in between his pullups. Guess how Alia Bhatt reacted?)

Avoid doing these gym exercises now!

In the clip shared on The Ranveer Show Podcast Instagram page, with the caption, “Dr Venkatesh on Which Exercises you should Avoid in Gym?”, Ranveer asks Dr Movva which exercises he would recommend gymgoers to avoid as an orthopaedic doctor. He suggested three exercises which are quite popular among gymgoers aiming to get fit, lose weight or stay healthy. According to him, one should not do overhead exercises, deadlifts, and crunches.

Dr Movva stated in the clip, “Overhead, heavy [exercise]. I mean, you can go stretch, but no military press, number one. Number two crunches; avoid them. Number three, deadlifts. (sic)” To this, Ranveer replied, “So, I’d replace the military press because it’s for the anterior delts with just front raises.” As an alternative, Dr Movva suggested people to ‘bend down’ during such exercises. “You can go bend down, raise it [weights], rather than overhead (sic),” he said.

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While Ranveer, a fitness enthusiast himself, said that he would replace crunches with planks, Dr Movva suggested ‘planks and bridges’.

Lastly, for why one should avoid deadlifts, an exercise you must have seen many celebrities doing at the gym and fitness influencers pushing their followers to include in their routine, the orthopaedic doctor said, “I see more injuries than benefits with the deadlifts. If you are really well-trained and have a good muscle balance, do it. But if you are trying to get better, that’s one thing you may want to avoid. Because the risk of injury is very high. There are so many other exercises that you can compensate without doing these things.”

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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