5 Best Bulgarian Split Squat Alternative Exercises

Lower body muscles are the main and most useable base muscles of the overall body structure. With these supportive muscles, an individual cannot perform even basic movements. To keep these muscles active and working, you must train the muscle group accordingly. Multiple exercises are there that will target lower body muscles but there exists a prime exercise having enough potential to make stronger muscles. In this short but informative blog, we will discuss about Bulgarian Split Squat workout and find some interesting general information about it including Bulgarian Split Squat alternative exercises.

Table of Contents

Basic Workout

Bulgarian Split Squat is a variation of Squats that will engage and strengthen main muscles including quadriceps, hamstrings, and glutes. This exercise is brilliant with respect to developing balance and coordination across the lower body as it is unilateral in nature. You can target a specific leg at one time which allows you to train each and every muscle deeply. Along with muscle strengthening, this particular exercise also promotes speed efficiency which lets you run faster. Therefore, not only fitness lovers but also athletes can perform this significant workout to achieve their goals. Without a proper position and tactics, you cannot perform meaningful movements.

Benefits of Bulgarian Split Squat

As this exercise holds specialty in training lower leg muscles, therefore it offers different benefits for all and sundry.

Muscle Imbalances: Bulgarian Split Squat is a fantastic exercise that will provide worth and value to your lower body muscles equally. By training each leg separately, this exercise surely avoids the risk of muscle imbalance.
Activate the Glutes: While performing Bulgarian Split Squat, your glutes will achieve a stretch that will generate power and strength.
Core Stability: Bulgarian Split Squat also engages the core muscles and provides overall stability in the front-line muscles. Moreover, your abs also become visible and attain power during the reps.
Efficient Running Speed: For an athlete, this workout is a blessing not only because it promotes lower leg power but also increases your stamina. An athlete can perform better with boosted stamina and Bulgarian Split Squat acts as a stamina power-pack.
Reduce Back Injury: Bulgarian Split Squat is also good because it lessens the chances of injury in the lower back. Moreover, your overall joints will work properly as it only engages the particular muscles.

In terms of overall fitness such as boosting stamina and strengthening muscles, Bulgarian Split Squat has no alternative. So if you want to achieve strong lower body muscles and let them function properly, start performing Bulgarian Split Squat weekly.

How to Perform Bulgarian Split Squat

Here are some steps that you need to follow while carrying out this beneficial leg exercise. This exercise requires a chair or a plyo box with a set of dumbbells in hand.

Start by placing your one leg on the bench or box behind you. Make sure to keep the front feet in position to perform the movement accurately.
Hold each dumbbell in the relevant hand of the bearable weight. Don’t try to lift more than your bearing capacity.
Ensure to manage a feasible distance between the bench and your hips to let the hip flexors gain tension and stretch.
Now, bring the body down by balancing the weight in hand and maintaining a proper body shape. Don’t bend the knees too much otherwise, it will cause pain in the overall knee joints.
Repeat the steps according to your stamina and perform 2-4 sets of 15-18 reps approximately.

Core engagement is a necessary thing to gain power in the overall body. Make sure to start with low weight and start increasing the challenge as you become familiar with the movement. In case of feeling pain or muscle soreness, you can consult with a professional or lower your weight capacity. Take sufficient rest in between the sets to allow your body to consume the activity.

Why Bulgarian Split Squat Alternative Exercises?

No doubt that Bulgarian Split Squat is a fantastic lower body exercise and an individual must incorporate it into his leg routine for best results. But if someone has body balancing issues or a knee joint problem, look for Bulgarian Split Squat choices. The best fitness alternatives in this concern include some of the top listed and beneficial Bulgarian Split Squat alternative exercises that will provide you with the best lower body strength.