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The Ultimate Leg Exercise The Bulgarian Split Squat The Bulgarian Split Squat, which is also known as the Bulgarian Squat, is a weight training exercise that was derived from the standard squat. Although history of the exercise is vague it is believed that the Bulgarian Split Squat was the brain child of the Bulgarians (hence the name) and was created in the 1970’s to 1980’s. The idea behind its creation was borne out of Bulgaria’s dominance in weight lifting sports through the training of Ivan Abadjiev, a powerful figure in the Olympic lifting world. The Bulgarian Split Squat gave the Bulgarians an edge over their competitors as it enabled them to improve the overall strength of their legs independently while still carrying out the squat movement. Even today many people are not aware of this amazing exercise and it is extremely rare to see this exercise carried out in any gym across Western Europe or America. It seems that this great exercise has not been given a lot of notice on the weightlifting scene so only the professionals or those who research hard know and use it. Bulgarian Split Squat and Biology The Bulgarian squat works the Quadriceps, Hamstrings and Glutes with the main emphasis being on the Hamstrings and Glutes when carried out correctly. The idea is that when lifting with the Bulgarian Split Squat you get to work your Glutes primarily and then you Hamstrings and then Quads, you also get to do each leg independently. This is great biologically as it is very common for people lifting in the squat to shift the weight more onto their stronger side giving one leg more of a workout than the other as it takes the strain. By having the Bulgarian Squat work each side independently you will know that you are giving both legs an equal workout and can get your weaker side to catch up with the stronger side thus helping you improve your overall strength. Another added bonus with the Bulgarian Split Squat is that it demands a lot from your smaller supporting muscles for stability as balance is also key to the movement. Lifting the Bulgarian Split Squat For this exercise you need a barbell or dumbbells (the barbell is more difficult) and a flat bench or box around twelve to eighteen inches in height from the floor. To prepare for the lift: (Using a Barbell) hold the barbell with an overhand grip resting on your upper back in the same fashion as a standard squat, stand just short of your leg length in front of your box/bench and place the top of one of your feet on the bench. (Using Dumbbells) hold both dumbbells by your side at arms length (as if your standing normally) and then stand in front of your box/bench placing the top of one foot on the bench. Carrying out the lift: Keeping your back straight bend at the knee of your leg that’s holding your weight to slowly lower your body down until your legs holding your weight is at a ninety degree angle. Utilising the leg carrying your weight, push yourself upwards to the starting position. Once you have carried out the repetitions you wish to complete swap your legs over so the opposite foot is on the box/bench and carry out the exercise again. Optimal repetitions and sets for this exercise are twelve to fifteen reps for three sets. Dangers of the Bulgarian Split Squat As with any weight lifting exercises there are things you need to be aware of for your own health and safety. The last thing you would want to do is cause yourself any lasting damage so for this reason I have listed a few important notes to ensure you carry out the exercise correctly. Leg Placement: The knee of your leg taking your weight should never move further forward than your toes, if this is happening then you are lifting incorrectly. By letting your knee move forward of your toes you are adding a lot of stress to your knee joints which can cause damage. This also means the emphasis of the lift moves from the Glutes and Hamstring to the Quads which kind of defeats the object of the exercise. When carrying out the movement its also important to not have your front leg carrying your weight to far forward as again this will move the emphasis to the quads and produce and effect almost the same as a lunge. Back Straight: Keep you’re back straight at all times. It is important to keep your back straight as you could damage your lower back because bending forward will transfer the emphasis of the weight you’re lifting from your legs to your lower back. If you find it difficult to keep your back straight in the movement then you are lifting weight to heavy for your leg so you should reduce the weight or even try the exercise with your body weight only. New to the Bulgarian Split Squat If you’re new to this exercise, like any new weight lifting exercise, it can be a daunting experience trying it out for the first time. The best way to combat your fears is to try the exercise out in the comfort of your own home without any weights. By doing this you will be able to carry out the exercise and feel comfortable without any one around watching while also being able to work on your form to make sure its perfect before putting the exercise into your workout routine in the gym. A great tip is to get a mirror and have it side on to you so as you squat down you can see that your back is straight and that your knee is not moving forward past your toes. Summary The Bulgarian Split Squat is one amazing exercise that many people do not know of or do not use a lot. If you are able to carry out this special exercise with correct form and build it into your leg workout you are sure to see great gains and also get a lot of inquisitive people in the gym asking about the exercise. If you are looking for a product to really help you get the most out of this excercise try the preworkout supplement Jack3d by USP Labs. If stimulant based products aren't what you are looking for try Maxs Cre8 Carnage to really help increase your training intensity. Login to add a comment or reply. Back

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