Bulgarian lunges or split squats for legs and buttocks

Bulgarian lunges or split squats for legs and buttocks

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Bulgarian lunges or squats are a complicated version of the classic lunges, in which the leg, which is located behind, is placed on a bench or step .

This performance technique allows you to focus the entire load on the muscles in front of the standing leg. It is most convenient to do an exercise with dumbbells, but you can use the barbell or do without any weight at all if you are a beginner.

Muscle work

Lunges with a support leg on a raised platform affect the muscles of the front and back of the thighs, as well as work out gluteal muscles perfectly. This exercise helps to give the legs and buttocks a prominent contoured shape.

Bulgarian lunges or split squats for legs and buttocks

What muscles work:

  • Quadriceps - front surface of the thigh.

  • The gluteus maximus muscles.
  • Hip biceps - back surface.
  • Stabilizers: medium and small buttocks, body muscles.

In the event that you do an exercise with dumbbells, some static load goes to the muscles of the hands.

Benefits of exercise

Bulgarian squats are recommended for athletes who already have training experience.

From a technical point of view, the exercise is not the easiest. This is due to the fact that you need to not only do all the work with the muscles of one leg, instead of two, but also keep balance.

So why all these difficulties? What are the advantages of such lunges when training legs and buttocks, compared to classic lunges and squats?

  • As already mentioned, you do all the work with the muscles in front of the standing leg. The sole function of the supporting leg is to support you so that you do not fall. This allows you to work out the target muscles as efficiently as possible.

    In addition, you can control the load on the right and left leg. If one leg is behind, it can be loaded more strongly.

  • Balance training. To maintain balance and at the same time make a movement, you will need to use a large array of muscle stabilizers of the body. The skill of maintaining balance is useful to you in many other exercises.

  • Flexibility and mobility of the hip joints are developing.
  • The gluteal muscles of the working leg get a good stretch at the bottom of the movement. Accordingly, the amplitude of contraction of these muscles increases, which makes their training more effective.
  • During the execution of the movement you do not need to tilt the body forward, as in the classic squats. This reduces the load on the spine.

Among other things, the exercise is perfect for training at home. It is not demanding on inventory. You can do Bulgarian lunges in front of the TV by placing your supporting foot on the sofa, and at the same time get an excellent workout.

Bulgarian lunges or split squats for legs and buttocks

But, in fairness it’s worth bringing the minuses of this exercise:

  • The Bulgarian split squat creates an increased load on the knee joint. This minus follows from the first plus of the exercise - the concentration of weight on one leg.

    Such a load is contraindicated in people with knee problems.

  • For beginners who do not have training experience, it will be difficult to master the technique immediately. In this case, it is better to save the exercise for later.

Bulgarian lunges or split squats can be used to finish muscles after squats with a barbell. They are also well suited for working on terrain.

This is a more formative exercise than mass-gathering. Heavy weights are not used in it.

Technique of execution

Before starting to perform Bulgarian lunges, knead knee joints well. Consider the most popular exercise option - with dumbbells.

The technique of execution is as follows:

  1. Take the dumbbells, go to the bench and stand with your back to it.

    Take one wide step forward, and put the other on a bench on the upper part of the foot. Lower your hands with dumbbells along the body. This is your starting position.

  2. Keeping the body level and the natural deflection in the back, sit on your working foot so that its thigh reaches parallel with the floor. The knee of this leg during the squat should not go beyond the line of the toe.

    The center of gravity is on the heel of the working leg, but the sock does not come off the floor. The knee of the supporting leg freely descends.

  3. Push the heel off the floor and return to the starting position.

Repeat the exercise 10-15 times and change your leg. Follow 3-4 sets for each side.

If any foot requires special attention, increase the load on it.

Interesting moments

In order for the training to bring the desired result, pay attention to the following subtleties when performing Bulgarian lunges:

  • Keep your shin strictly upright during squats on the working leg, the knee and toe of the foot are directed forward. In this exercise, the anatomical position of the joints is crucial.
  • Keeping your balance with dumbbells is much easier than with a barbell. The load on the spine is also less.

    You can work with the barbell in Smith's simulator, in other cases, it is worthwhile to prefer doing it with dumbbells.

  • Use a small, in extreme cases - medium weight. When learning the technique in general, you can do without weight or use small dumbbells.
  • If your goal is the total mass of your legs, opt for classic squats and lunges. Bulgarian attacks are used to give your legs and buttocks a perfect shape and relief.

  • Keep your back straight, do not bend forward.

By including the Bulgarian-style split squat in your workouts, you can effectively work out the muscles of your legs and buttocks and give your lower body a beautiful outlined shape.Listen to your feelings, just relax and do your workouts more productive every day.

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Bulgarian lunges or split squats for legs and buttocks


ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .



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