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

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:

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:

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:

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.

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.

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