Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • Intermittent Fasting: A Brief Overview
    • Lying Plate Press Exercise – Add Depth to Your Inner Chest
    • Butt Blaster Exercise: Fire Your Glutes
    • The 8 Worst Exercise Machines – Part 2
    • The 8 Worst Exercise Machines – Part 1
    • TRX Inverted Row Exercise Guide
    • Smith Machine Hex Press Exercise
    • In-Depth Review: Micronized Creatine Powder by Optimum Nutrition
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Forums
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Quadricep exercises»Bulgarian Split Squat
    Bulgarian Split Squat
    Bulgarian Split Squat

    Bulgarian Split Squat

    0
    By krunoslav on May 23, 2015 Quadricep exercises
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Bulgarian Dumbbell Split Squat Exercise Guide

    Bulgarian split squat (single-leg squat) was designed by the Bulgarian national weightlifting squad to develop strength, balance, and flexibility, simulating the movement in the Olympic snatch. It is ideal for developing balance and strength in your hips and thighs.

    The Bulgarian dumbbell split squat is really great exercise. It is done like a regular split squat but with your back leg up on a bench.

    Bulgarian Dumbbell Split Squat Exercise
    Bulgarian Dumbbell Split Squat Exercise

    Bulgarian split squat is ideal for people with back problems (especially cervical damage), or who find it difficult to grip a barbell securely. It can also be used for the sake of variety. Hold the dumbbells in a neutral grip (palms facing) on either side of your body.

    You can  perform this effective bodybuilding exercise with a set of dumbbells, but you can obviously go a lot heavier when you use a barbell. Bulgarian dumbbell split squat is similar to the barbell split squat, but holding the dumbbells to your sides gives you a lower center of gravity and improves your stability.

    Exercise Instructions

    STARTING POSITION: To perform Bulgarian split squat you’ll need a pair of dumbbells and a flat bench or chair. Stand with your feet hip-width apart and place the top of your rear foot on a bench or stable step that is approximately 22 to 24 inches (55 to 60 cm) high. Place your other foot as far forward as possible with your knee slightly bent. Hold the dumbbells at arm’s length at your sides. Your back knee should be slightly bent and your torso as upright as possible.

    Bulgarian Split Squat - Exercise Animation
    Bulgarian Split Squat – Exercise Animation

    MOVEMENT (ACTION): Squat down as far as you can while keeping your torso upright. In other words, slowly lower your rear knee almost to the floor. Stop when the top of your front thigh is parallel to the floor. From the bottom of the movement, straighten your front leg to the starting position. Finish all your reps with your non-dominant leg before doing the same number of reps with your dominant leg forward.

    Exercise Key Points To Remember

    • Do not let the knee of the working (forward) leg go out over the toes. Keep an upright posture with a wide stance to alleviate this problem.
    • Lower yourself as far as you can without discomfort. Your rear knee almost meets the floor at the bottom of the movement. Your range of motion will be limited by your hip flexor and quadriceps flexibility.
    • Start with fairly light weights – the microtrauma induced by this exercise can feel like major surgical rearrangement of your muscle fibers the day after you try it for the first time.

    Bulgarian Split Squat Variations

    • Bulgarian Barbell Split Squat
    Bulgarian Barbell Split Squat
    Bulgarian Barbell Split Squat
    • Bulgarian Body Weight Split Squat
    Bulgarian Bodyweight Split Squat
    Bulgarian Bodyweight Split Squat
    • Swiss-Ball Bulgarian Split Squat

    Muscles Engaged in Bulgarian Split Squat

    • Main muscles: quadriceps, gluteus maximus
    • Secondary muscles: hamstrings, adductors, gastrocnemius, muscles of the lower back and along the spine
    • Antagonists: iliopsoas, sartorius

    Summing Up (Conclusion)

    Bulgarian split squat (single-leg squat) is one tough exercise that should be attempted only after you have mastered the technique of a regular squat. Although the movement for this exercise is similar to the squat, since the legs are isolated, it is harder to get hip activity because the glutes prefer to work in pairs when it comes to standing up from a deep position. You want to take a more upright position to further reduce hip demand and increase quad load. This exercise is primarily a body-weight movement, but adding dumbbells, barbells, or other forms of resistance is encouraged. Before adding resistance, as with any exercise, make sure your technique is perfect. We encourage you to include this exercise in your leg workout routine, but be careful.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    High Box Step-Ups With Knee Raise

    Dumbbell Front Squat Exercise Guide

    Suspension Trainer Assisted Pistol Squat

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 472
    • YouTube 98
    • Instagram
    RECENT POSTS
    August 11, 2022

    Intermittent Fasting: A Brief Overview

    August 5, 2022

    Lying Plate Press Exercise – Add Depth to Your Inner Chest

    July 27, 2022

    Butt Blaster Exercise: Fire Your Glutes

    July 24, 2022

    The 8 Worst Exercise Machines – Part 2

    July 17, 2022

    The 8 Worst Exercise Machines – Part 1

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding at a single website. Bodybuilding Wizard will make your dream body your reality.

    We're social, connect with us:

    Facebook Twitter Instagram Pinterest YouTube
    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Copyright © 2014-2022 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?