Have you ever heard of Bulgarian squats, the distinguishing feature of which is that they are performed on one leg? You've probably seen how these exercises are done in gyms or in training videos. So, such squats are correctly called Bulgarian split squats - the word "split" from English translates as "separate", "split", "disconnect".
Bulgarian squats are very effective and useful, they have a huge productive effect, not the whole body, but they require good physical fitness.
What is it and what is the difference with regular squats
You should carefully study the technique of doing Bulgarian split squats, because if you do them incorrectly, you can harm yourself. The main feature and difference of the Bulgarian exercise from all other types is that it is performed on one leg (as well as the pistol), while the second is pulled back and placed with its toes on a gymnastic bench or any other low elevation.
Thus, the load on the legs increases significantly, in addition, the athlete must constantly monitor balance. This is the difficulty, but the effect exceeds all expectations:
- The muscles of the legs are productively worked out;
- A person learns to control balance, becomes more agile and agile;
- Exercise develops flexibility in the hip joints;
- Stretches the gluteal muscles;
- The spine is practically not tense;
Girls who dream of slender and contoured legs, as well as an elastic and round ass, should definitely include Bulgarian split squats with dumbbells in their program.
What muscles work
Are you interested? Let's find out which muscles Bulgarian squats allow you to build:
- Quads;
- Buttock - everything;
- Femoral biceps;
- Calf;
- Press;
- Back;
Yes, the same muscles work in the classic types of squats, but the Bulgarian ones are much more difficult to perform, which means that they cope with the assigned task much more efficiently.
Varieties
There are many variations of split lunges, depending on the equipment, the goal of the athlete, and his level of training.
- You can squat with dumbbells, holding them in your hands down;
- Athletes often practice squatting with a barbell on their shoulders;
- Some athletes prefer to use one apparatus, such as a kettlebell, and hold it in front of the chest;
- Do not assume that if you do not use weights, the exercise will be useless. You can easily squat without weight, especially if you are not trying to gain muscle mass. By the way, if you do take dumbbells or a kettlebell, make sure that they are not too heavy - in this exercise, weight does not play a big role.
- It is not necessary to put your non-working leg on the bench, you can choose a less stable surface, for example, a loop or fitball - this will increase the difficulty of the exercise.
Required equipment
The technique of Bulgarian split squats is not limited to a strict set of equipment - you can exercise with a gymnastic bench, fitball, suspension loop. A barbell, kettlebell, dumbbells are taken as a weighting agent. If you work out in the gym, try the Smith Machine Bulgarian Squat with a bench set up behind the machine. But if the exercise turns out to be too difficult for you, you can always leave the classic lunges in Smith, or it is corny to try other types of activities (frontal or especially popular with women plie).
Execution technique
Let's find out how to correctly perform Bulgarian squats on one leg - the effectiveness of the exercise will depend on this knowledge, as well as the safety of your knee joints. And immediately recall one of the main rules of a successful lesson - while squatting, breathe correctly!
- Place one foot on the bench behind you with your toe on the surface;
- Put the other leg forward 20 cm relative to the body;
- Keep your back straight throughout all stages of the lunge;
- The arms are straightened and lie along the body, or are connected in front of the lock (at chest level);
- Sit down gently until the front thigh is in a plane parallel to the floor. In this case, the back knee should practically touch the floor;
- At the lowest point, linger for a few seconds, then rise smoothly;
- Do 15-20 squats and change your working leg. Do 3 sets;
- If you squat with a barbell over your shoulders, place it on the trapezoid (not on the neck!);
- Do not look down when squatting;
- The knee and toe of the working leg are set straight, the lower leg is always vertical. At the moment of maximum squatting, the thigh and lower leg form an angle of 90 °;
- Inhale - on the downward, exhale on the rise;
Who are they suitable for?
We have figured out which muscles work during Bulgarian squats, how to perform them correctly and what equipment is required for this. Who are these exercises suitable for?
- For girls who want to improve the relief of the lower body - thighs and buttocks;
- Athletes seeking to stretch muscles, increase thighs, improve endurance;
- To all people who do not have problems with knee joints. If your knees hurt after exercise, it is better to diagnose so as not to risk;
- Athletes looking to diversify their training regimens with new and effective exercises.
Benefits, harms and contraindications
The Bulgarian split squat barbell is very useful for training the muscles of the thighs and buttocks. They develop joint mobility, teach balance, and do not overload the back. They perfectly promote stretching, help to achieve the ideal shape of the priests and legs.
However, they also have disadvantages. This is a rather traumatic task, especially for untrained beginners. If you do not adhere to the correct technique for performing the Bulgarian squat on one leg, you can easily damage joints, ligaments or tendons, up to serious sprains or tears of the meniscus.
Who is contraindicated in Bulgarian attacks?
- People with any knee problems;
- People with a sore spine;
- With cardiovascular diseases;
- During colds, during a rise in body temperature;
- With any exacerbation of chronic sores;
- With neurological syndromes.
Kettlebell split squats will be more effective when combined with classic lunges. They will become a harmonious part of the complex aimed at training the hips and buttocks. We recommend that you study the technique carefully, stretch well before sets, and never take too heavy weights.
