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Bulgarian split squats have to be rated as one of the best lower body exercises ever.
They are essentially a squat, but also have a lot in common with lunges.
That being said, have you ever noticed that Bulgarian split squats are much harder than conventional squats and lunges?
Don’t worry, I’m actually writing this article to make myself, and hopefully you, feel better.
It seems almost everyone thinks the rear leg split squat is a killer.
The most obvious reason that Bulgarian split squats are so difficult is that they are a unilateral exercise and therefore require great stability, balance and essential coordination. However, Bulgarian split squats have a greater range of motion, longer time under tension, and do not allow you to compensate for potential muscle weakness, making them extremely difficult when compared to many other lower body exercises. of the body.
Range of Movement
Bulgarian split squats will take you through a greater range of motion than lunges and traditional split squats where both feet are in contact with the floor.
This immediately means that you may be going through a series of motions that you are not used to.
I’m sure you realize that the exercises you perform more often get “easier” over time.
Therefore, if you are not used to performing a certain exercise, as you go through its full range of motion, it will feel very difficult.
Additionally, there is a different plane of motion between the lunge and each type of split squat.
Lunges require a horizontal range of motion.
Basically, you are moving forward and backward when you perform forward lunges and reverse lunges.
However, for Bulgarian split squats you are moving through a vertical range of motion, ie up and down.
Increased load on the front leg
Once again, if we compare split Bulgarian squats with lunges, there is an increased load on the front leg.
And this is true whether you perform movements with a load or just body weight.
It is estimated that during flights about 70% of the “load” (whether weighted or just body weight) is placed on the front leg.
However, when it comes to Bulgarian squats, this increases to approximately 90% of the load being placed on the front leg.
Therefore, due to this increased load, Bulgarian split squats will feel tougher.
Balance, Stability and Coordination
This is potentially what makes lunges, split squats, and split squats so much harder than many other lower body exercises.
Basically, they are all unilateral leg exercises, although none can be considered a true single leg exercise.
That said, since you’re potentially training one leg at a time (90% of the load is placed on the front leg), you’ll need great balance and coordination.
This usually requires a lot of core stability as well, so any kind of core weakness will make Bulgarian breakup gatherings even more difficult.
Obviously, this means you will need it work on strengthening your corewhich should include your abs, erector spinae, glutes and hip flexors.
However, something else to consider is the height of your back leg during Bulgarian squats.
The vast majority of people lift their back foot too high, which increases instability, when in fact Your back foot should be approximately 4-6 inches off the ground.
Time-Under-Tension
Now, this next issue of Bulgarian squats might just be me, but see what you think.
Personally, I think there are more time-under-tension performing Bulgarian squats separately from barbell squats.
When you lock out your knees and hips at the top of a barbell squat, you basically get a “rest” or slight relief at least.
If you think about it, when you’re squatting and fatigue starts to set in but you still have more reps to complete, you’ll usually breathe for a second or two at the top of the movement.
However, when you close out split Bulgarian squats, there is still tension being applied to your quads, hamstrings, and hamstrings.
In fact, I often find myself dropping into squats to get some “light relief”.
Granted, this probably sounds pretty weird, but I certainly don’t feel like I’m resting on top of Bulgarian squats.
And yet, I definitely feel like I’m squatting.
This also means that I tend to perform Bulgarians at a faster pace, which turns them into a strength and conditioning (muscular endurance) exercise.
Increased volume
I would hazard a guess that not many people perform Bulgarian squats as the main lift of their training.
Typically, if you’re doing “leg day” then you’ll start with barbell squats.
Then again, maybe you have a specific “squat day” and a “deadlift day.”
The thing is, it’s usually the big, compound, barbell lifts that are used as the main lift of the day.
So this also means that Bulgarian split squats are performed in the accessory rep range.
So, as an example, you’re probably doing 10-15 reps (each leg) for Bulgarians.
Now, we’ve already established that the rear leg raise is difficult.
However, how often do you perform squat sets of 20-30 reps?
And that’s basically what you’re doing with separate Bulgarian meetings.
Going back to a point I made above, this makes movement extremely taxing on your lungs and cardiovascular system.
“Isolation” of muscles
Okay, before I go any further, let me confuse things a bit.
Bulgarian split squats are definitely a complex exercise.
With each repetition, you’ll work your quads, pectorals, and hamstrings, as well as various stabilizing muscles.
That said, you will “isolate” your legs much more than with traditional barbell squats.
When you perform barbell squats, as your legs begin to tire, other muscles usually take over.
In fact, your back strength often gets you to the end of your set of barbell squats after your legs are tired.
However, if you are unable to maintain a neutral back position when doing barbell squats, this can lead to injury.
But the fact remains that you don’t have that option with split Bulgarian squats.
Admittedly, this is not so true if you are performing the movement with a barbell on the back of your shoulders.
However, holding dumbbells at your side or holding a load in a goblet position takes lower back strength largely out of the equation.
Basically, each repetition of Bulgarian squats requires full leg strength without much help from other major muscle groups.
Sure, your stabilizing muscles provide some “support,” but it’s certainly not the same as with barbell squats.
Exposed muscle weaknesses
This actually leads quite nicely from what I just mentioned.
Regaining back strength “helps” you complete a set of barbell squats when your legs are tired.
As I said, this is not the case with Bulgarian split squats.
Therefore, you could say that split squats will expose any potential muscle weakness much more than barbell squats.
This “exposure” is increased due to the fact that any type of split squat is a unilateral leg exercise.
So any weakness in your quads, pectorals, hamstrings, abs, hip flexors, erector spinae muscles, and even your hamstrings make you more susceptible.
This also explains why very few people will initially start performing Bulgarian squats with half the weight they barbell squat with.
It is highly unlikely that someone can squat with a 225lb barbell while also having the ability to perform split bulgarian squats with a 60lb dumbbell in each hand.
In fact, I would hazard a guess that it would take quite a few sessions, over several months, to get to this level of Bulgarian squat performance.
Shorter “Rest” periods.
Once again, I’m not sure if it’s just me or if everyone does this too.
However, when I switch from one leg to the other during Bulgarian squats, I rest a little, but not what I would consider “full rest” between sets.
So, as an example, I would perform 10 repetitions with my left leg as the front leg.
Next, put the dumbbells on the floor, take a few deep breaths in order to control my breathing.
And then I would immediately pick up the dumbbell and do my 10 reps with my right leg as the front leg.
Basically, I perform 20 reps of squats with approximately 15-20 seconds of rest while switching legs.
As I mentioned earlier, this is yet another reason why Bulgarian split squats are a strength and endurance exercise.
Plus, it also shows why they are much more taxing on your cardiovascular system.
Greater glute and hamstring activation
Bulgarian split lunges will activate the pectorals and hamstrings more than traditional barbell lunges and squats.
Yes, both barbell squats and lunges will work the calves and hamstrings (as well as the quads), but nowhere near as much as with Bulgarian split squats.
In fact, you can target your hamstrings and posterior chain even more with split squats by letting your torso forward less and less.
So, in effect, you are putting a lot more stress than normal on your hamstrings and hamstrings.
The glutes also happen to be the largest muscle in the human body.
Therefore, you are working the larger muscles much harder than usual.
And this explains why separate Bulgarian meetings are so exhausting.
Key points of the lesson
Bulgarian split squats will be more difficult than lunges, normal split squats and conventional barbell squats because:
- Increased range of motion due to raising your back leg.
- Bulgarian split squats have approximately 90% of the load on the front leg.
- More balance and coordination is required, as well as core stability.
- Increased time under tension (no “rest” at the top of the movement).
- More volume, especially when performing split pull-ups in the “accessory rep range.”
- You tend to isolate more leg muscles compared to barbell squats.
- Your muscle weaknesses have nowhere to hide during Bulgarian squats.
- There is a tendency not to take a full rest period when switching legs.
- Split deadlifts typically provide greater glute and hamstring activation when compared to deadlifts and barbell squats.
If you’re looking to hit the front of your legs more with your lower body workouts, check out what I have to say about making the lunges more focused on all fours.
Hi, I’m Partha, owner and founder of My Bodyweight Exercises. I am a level 3 personal trainer and certified strength and conditioning specialist through the Register of Exercise Professionals, UK. I have been a regular gym goer since 2000 and have been training clients since 2012. My goal is to help you achieve your body composition goals.
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