Take the same athlete, with his squat erector and quad squat technique and film him jumping. The Bulgarian split squat is an often forgotten leg exercise you can use to increase both size and functionalWhen I was starting out in the gym I spent far too long focusing on isolation exercises such as the leg extension, lying leg curl and light weight compounds such as the These days it’s widely accepted that the barbell squat is king.If you could only do 1 exercise for your legs you couldn’t go wrong with the barbell squat (both the front and back squat are fantastic, and that’s a comparison for another article).Instead of spending time doing leg extension, leg curls, hip abductors or any other isolation based machine as a secondary leg exercise I recommend you focus on the bulgarian split squat.With tons of squat variations out there, why the bulgarian split squat?The bulgarian split squat is the #1 alternative that can be performed without issue while still subjecting your legs to the range of motion and load required to build size & strength.Bulgarian split squats are far easier to master than the barbell squat and romanian deadlift…It may seem more complicated when you’re a spectator, watching someone else perform the bulgarian split squat, but when it comes time to perform your set you’ll quickly see that they’re a hell of a lot easier to perform than the big compound exercises mentioned.There’s guys out there that’ve been lifting for years are still yet to develop correct squatting form.The bulgarian split squat is an excellent exercise to add to your workout regime if you’re looking to improve your explosive driving and jumping ability.When it comes to targeting the glutes and increasing glute activation you can’t go beyond the bulgarian split squat!The bulgarian split squat works far more than the quads, hamstrings & glutes… unlike many leg exercises you’ll also be getting the added benefit of increased knee stability, core strength and posterior chain engagement.I strongly advise against performing either the front or the back squat without a spotter on hand.Stagger your stance, with one foot elevated behind you on a bench or box while maintaining a forward position with your front foot.Grasp a dumbbell in each hand or opt for a barbell across your back.Flex at the knee and hip to lower yourself while maintaining an upright posture.
All of these exercises will help, however, the Bulgarian split squats shouldn’t be dismissed.
Even if you do step ups, you will need the foundation strength to improve your performance over time. Your front knee should track in line with your front foot for the duration of the repetition.Drive through the heel of your front foot to return to power your leg back up until it’s extended.Grasp a dumbbell in each hand with your arms extended by your side as you flex at the knee and hips to lower your body down.The dumbbell bulgarian split squat can safely be performed heavy without a spotter as the dumbbells are already close to the ground in case of hitting failure/bailing out of the set.Grasp a kettlebell in each hand with your arms extended by your side as you flex at the knee and hips to lower your body down.The kettlebell bulgarian split squat can safely be performed heavy without a spotter as the kettlebells are already close to the ground in case of hitting failure/bailing out of the set.The barbell bulgarian split squat is performed with an olympic barbell and prescribed weight on your back, positioned as if it were a regular barbell back squat.The barbell variation allows a large amount of load and tension to be placed on one leg, heavy barbell split squats are fantastic for correcting muscular imbalances.Building explosive power for your vertical jump or flying knees? The Bulgarian split squat is an often forgotten leg exercise you can use to increase both size and functional strength in your legs. You should notice that the strength gains will carryover to your other exercise movements, such as bounding, running, jumping and the other weighted movements. At no point in that process is the load that maximizes power relevant. It is important that you get the movement right. Straight bar deadlift vs hex bar deadlift. August 28, 2018 by Editor. What I have found is that they mimic the same positions. If you’re already squatting heavily, the split squats aren’t probably going to make you more explosive (vertical).
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