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 that has enough potential to make stronger muscles. In this short but informative blog, we will discuss the Bulgarian Split Squat workout and find some interesting general information about it, including its alternative exercises.
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 in developing balance and coordination across the lower body as it is unilateral. You can target a specific leg at one time which allows you to train every muscle deeply. Along with muscle strengthening, this exercise also promotes speed efficiency, letting 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 a 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.
Bulgarian Split Squat Alternative Exercises
Here are some of the best Bulgarian Split Squat alternative exercises that an individual can think of carrying instead of this squat variation.
1. Single-leg Romanian Deadlift
Single-Leg Romanian Deadlift is a well-known variation of deadlift where you have are training your legs with weighting. Although it is unilateral and only targets one leg at a time this exercise values your muscles deeply. Being a Bulgarian Split Squat Alternative, this exercise helps you maintain body balance and leg muscle growth. Interestingly, you are free to perform this exercise at home or gyms accordingly because you only need a kettlebell or a dumbbell.
Individuals suffering from leg muscle imbalances can now gain growth and target the weak legs with this unilateral movement. But remember to start with low-weight as the body balancing is a tough thing but those who have strong leg bases can handle it comfortably. By including this workout in your leg routine, you will gain strong legs and a powerful body base.
2. Leg Curls
Leg Curls is an effective and most commonly used machine at commercial fitness centers to build stronger legs. After Leg Press, this machine-based exercise has gained a position and in terms of keeping the leg muscles healthy fitness lovers never trust other machines. As a Bulgarian Split Squat Alternative, BestFitnessAlternatives surely prefers this as it is easily accessible and recommended by coaches as well.
One of the significant advantages of this machine is the controlled weight that can easily be lifted without any external effort. Moreover, you are performing the movement in a seated manner that will not cause back pain or aches in the lower back.
3. Curtsy Lunges
If you are looking for a suitable and friendly Bulgarian Split Squat Alternative exercise, then consider Curtsy Lunges, a common variation of Lunges. This exercise not only generates power in the lower muscles but also keeps the upper body muscles activated. similar to the Bulgarian Split Squat, this exercise requires minimal equipment which makes this cost-effective and easy to perform.
Moreover, this exercise also allows you to control your body balance as you need to pose yourself for a few seconds and then move on. Core engagement allows you to target your abdominal muscles and also provides valuable strength in the front line muscles.
4. Hack Squats
Hack Squats is another machine-based exercise that targets lower body muscles deeply. All you need is to adjust under the shoulders of the machine and place your feet on the bottom end of the machine. Now, with the help of lower leg muscles, lift the weight up and in doing so, the shoulder muscles will provide supportive power that helps you maintain proper form. Being an alternative to Bulgarian Split Squat, this exercise provides a few similarities and targets the same pair of muscles.
5. Smith Machine Squats
Another considerable Bulgarian Split Squat Alternative is Smith Machine which will partially target the lower leg muscles. By adjusting the weights on both sides equally, you are allowing your body to carry similar strength that will not cause muscle imbalances. Moreover, you have to lift weight up from the base which means you must have a stronger body base and firm feet position. Remember to start with low weight and adjust yourself to attain perfection in the workout.
Ending Lines
Bulgarian Split Squat is one of the best and easiest to perform exercises but relying on a single exercise can be foolish. A strong body base and powerful lower leg muscles are needed for everyone to perform activities like walking, running, lifting weights, etc. Considering this major necessity in mind, Best Fitness Alternatives brings 5 Bulgarian Split Squat Alternative Exercises that will not only deliver impactful results but also bring extra power to the lower legs. Keep visiting us for more valuable information about fitness and give us your feedback!