Bulgarian split squat: all the advantages of one-sided

Symmetry, guys: symmetry.

one of the classic mistakes that can be made in training is that of asymmetry. And asymmetry, in the world of cast iron, is often promoted by the most important benefactor: the balance wheel.

In what sense? And above all: is there any way to remedy it?

Asymmetry and one-sided training

The speech is simple: when you push (or pull) the barbell, the natural asymmetries of the body are all felt, and it is normal for a limb to push or pull more than it should, going to "help" the weaker limb. The asymmetries, alas, add up over time.

The solution is to get busy (also) with exercises that target one limb / muscle at a time.

One of the prime examples, for leg training, is the lunge. If the squat in fact brings out the asymmetries - that is, it makes you see clearly which is your dominant leg - the lunge causes each leg to be forced to do its job.

The "next step"? The Bulgarian split squat.

Bulgarian split squat: in search of the monopodalic

First of all, the execution.

• the stance is the same as for a lunge in place, with one difference: the back foot rests on one elevated surface - a bench or the seat of a chair are perfect
• your feet should be about hip distance apart
• engage your core and look straight ahead
• the load is balanced on the foot on the ground
• lower yourself while exhaling. The hip performs only a fraction of the complete hinge movement, and always and in any case in a controlled manner (then mandatory for the variant with the barbell). EYE NOT TO LOSE THE ALIGNMENT OF THE FRONT KNEE.
• return to the starting position, pushing through the foot to the ground

Finish the prescribed number of repetitions, and switch legs in training. This is a series of Bulgarian split squats.

Here is a nice video on the right execution.

A note: the big question mark in this exercise is the execution position. In fact, you will have to do a little experimentation with the position of the front foot, and - above all - the rear one. For the latter, you have two possibilities:

• place the back of the foot against the surface of the support
• "Plant" fingers on the surface of the support, simulating the position of the lunge

There is no better version: it depends on your preference.

And a warning: don't place your back foot directly behind your front foot. If you do this, it reduces the width of your base, and therefore the stability: you will have a hard time keeping the right technique!

The benefits? Are many:

• muscles trained: quadriceps, glutes, hamstrings, calves, abdominals and spinal erectors
• the focus is much more on the single leg
• it requires balance and balance, so it trains the various stabilizer muscles

Variants of the Bulgarian split squat

The variations have to do with the overload you can apply to the exercise:

• with dumbbells, holding one in each hand
• with a single kettlebell, holding it to the chest and simulating the goblet squat. The work on the core will be more intense
• with barbell

The last variant is notable in that you can load the exercise without having to deal with the pinch (made with three fingers) (as with dumbbells). Only thing: watch out for balance – you still have a loaded barbell on your back. You can think of doing this in the smith machine, so that the machine takes care of keeping everything in place.

Finally, a consideration. It is difficult to consider the Bulgarian split squat as "fundamental" - the squat is irreplaceable, especially for the loads that can be used. However, it is an excellent accessory exercise.

 

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Photos: Alora Griffiths on Unsplash.com