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The Benefits of Bulgarian Split Squats: Regressions and Progressions

The Bulgarian Split Squat, a powerful lower-body exercise, has gained popularity for its effectiveness in building strength, balance, and muscle definition. This unilateral exercise, where one leg is elevated behind on a bench or platform while the other performs a squat, offers numerous benefits, making it a staple in many training programs.


S&C Coach Paul Rose coaching the Bulgarian Split Squat.
S&C Coach Paul Rose coaching the Bulgarian Split Squat.

Benefits of Bulgarian Split Squats

  1. Strength and Muscle Development: Targeting the quadriceps, hamstrings, glutes, and calves, the Bulgarian Split Squat is excellent for muscle hypertrophy and strength gains. It helps in balancing muscle development between legs, which is crucial for overall symmetry.

  2. Improved Balance and Stability: Since the exercise requires maintaining balance on one leg, it enhances proprioception and stability. This is particularly beneficial for athletes who need strong, stable legs for optimal performance.

  3. Reduced Risk of Injury: By strengthening stabilizer muscles and addressing muscle imbalances, Bulgarian Split Squats can reduce the risk of injuries, particularly in the knees and hips. This makes it an excellent exercise for rehabilitation and prehabilitation.

  4. Core Engagement: Maintaining balance and proper form during the exercise requires significant core activation, leading to improved core strength and stability.

  5. Versatility and Accessibility: The Bulgarian Split Squat can be performed with various equipment such as dumbbells, barbells, or just body weight, making it adaptable to different fitness levels and training environments.


Regressions for Beginners

  1. Assisted Bulgarian Split Squat: Using a support such as a TRX band, a wall, or a dowel rod can help beginners maintain balance and perform the movement with correct form.

  2. Bodyweight Split Squat: Before introducing the elevated rear leg, performing a regular split squat on the floor can help build the necessary strength and balance.

  3. Reduced Range of Motion: Limiting the depth of the squat by placing a pad or a small platform under the back knee can make the exercise more manageable while still providing benefits.


Progressions for Advanced Trainees

  1. Weighted Bulgarian Split Squat: Adding dumbbells, a barbell, or kettlebells increases the load, challenging the muscles further and promoting greater strength gains.

  2. Elevated Front Foot Split Squat: Elevating the front foot on a small platform increases the range of motion, targeting the muscles more intensely and enhancing flexibility.

  3. Plyometric Bulgarian Split Squat: Incorporating a jump into the movement adds a plyometric element, improving explosive power and agility.

  4. Banded Bulgarian Split Squat: Using resistance bands can add an extra challenge by increasing the tension throughout the movement, further engaging stabilizer muscles.


The Bulgarian Split Squat is a versatile and highly effective exercise for building lower body strength, improving balance, and enhancing overall athletic performance. With suitable regressions and progressions, it can be adapted to suit any fitness level, making it an invaluable addition to any workout routine. Whether you are a beginner looking to build foundational strength or an advanced trainee seeking to challenge your muscles further, the Bulgarian Split Squat offers a plethora of benefits that can help you achieve your fitness goals.

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