The bulgarian split squat or also commonly called bulgarian squats, is a one-sided exercise that generates a great activation of the legs, both the quadriceps and the femoral and gluteal muscles, making it a great exercise to gain muscle mass.
This exercise is very hard to perform but, as I mentioned before, it is a very useful if you want to have big and strong legs.
How to perform Bulgarian squats
It should be clarified that the Bulgarian squats can be done in several ways:
- with dumbbell
- in multi power
- with open bar
The way to execute the Bulgarian squat will depend on how the person likes it, since each method has its pros and cons. For example, performing the Bulgarian squat with a dumbbell or free bar will we can’t move that much weight, but the strength of our core will improve a lot. On the other hand, if it is done in multipower (as I like it the most) it will be possible to move more weight but the core will not activate as much.
After choosing a way to do it, we will have to put a drawer, bench or any other elevated surface behind us. to support the instep of our rear leg.
Next, activating our core as much as possible, we will go down with the forward leg as far as our mobility allows us and we will go up pushing with the other leg.
How to do it to stimulate the gluteus more
One of the functions of the gluteus is to extend the hip, so when executing the Bulgarian squat, what we have to do is start the movement with the hip flexed and, when we go up, extend it completely.
The greater the flexion and extension of the hip, the greater the stimulus we will be giving to the gluteus, so if you want to have a strong gluteus, It’s time to hit the Bulgarian squats.
In Vitónica | What is muscle memory and how can we use it to our advantage when we want to gain muscle again?
In Vitónica | The emotional video of this disabled boy lifting 227 kilos has inspired many, including Arnold Schwarzenegger
Image | istock
Video | NeofitTv