Bulgarian Split Squats vs Squats

Bottom Lime Up Front

Bulgarian split squats and conventional back squats are two exercises that target similar muscle groups, but differ in the way they are performed. Bulgarian split squats involve standing with one foot elevated on a bench or box behind you, with your other foot planted firmly on the ground. You then lower your body by bending the knee of the planted foot until your thigh is parallel to the floor. Conventional back squats, on the other hand, involve standing with your feet slightly wider than shoulder-width apart, and lowering your body by bending your knees and hips until your thighs are parallel to the floor. Both exercises target the glutes, hamstrings, and quadriceps, but the Bulgarian split squats require more stability and balance, as well as more focus on the single-leg muscles. Additionally, the Bulgarian split squats are a great way to target the glutes, while the conventional back squats are better for targeting the quads. 

Bulgarian Split Squats vs Conventional Squats

There is no disagreement that the squat is one of the key movements we can do in the gym. We do it for raw power, size, strength, and even for endurance. We do them with and without weights for varied ends. We squat in more than 20 different styles and techniques. Back squats, Hack squats, Goblet squats, and the list goes on. Each variation provides its own benefits. We choose our squat based on desired ends. Here, we will look at the Bulgarian Split Squat (BSS) and the conventional Back Squat. Why do BSS? Why do conventional? What muscles are used in each? How does one split squat? Is there a difference between split squats and Bulgarian split squats? 

Why

This exercise has long been viewed as “just an accessory.” Many lifters, myself included, use this tool in addition to squats and other leg work. Its effectiveness cannot be understated, though. 

The muscles worked in this mostly single leg exercise include glutes, quads, hamstring, and calves. Additionally, there are a slew of other muscles engaged just to balance and support yourself. Muscles and tendons engaged include the area of your ankle, your abdominal obliques, traps, and more. What it does not include, or minimizes, is the lower back. 

BSSs take the load of the weight used off of your back and, if you are using dumbbells, into your hands. This can put the center of the weight below your center of balance. This position takes our lower back mostly out of the equation. By eliminating the lower back strain we can focus more on form and depth. Also, where we position our front foot we can alter how the movement works different parts of the lower body. By placing our front foot, this is the working leg, further in front we put more emphasis on the hamstrings and glutes. By placing our foot closer to where our back leg is supported we put the emphasis on the quadriceps. I do mine with the heavier focus on the quads. It’s just my prerogative. Do what works best for you.

Jordan Scott is an IPA world record holder in powerlifting. He also owns Syatt Fitness and is a Westside Barbell-certified strength coach. He feels strongly in favor of the BSS. “For overall strength and size the Bulgarian split squat is, in my opinion, one of the best exercises … it’s got great range of motion, huge recruitment of the quads and glutes, and it’s terrific for building core strength and stability.” The ability to get our hips low and deep into this movement makes it an excellent tool to finish off our legs. 

FORM

How to do this exercise is important. Keep your head tilted down so as not to show that you are crying. Just kidding! This is a somewhat technical move so details are important; however, balancing on one lead foot adds to the complexity and difficulty of the move. That said, once you have the basic mechanics of this move you have command of a method for adding size and strength to your legs.

1. Stand with your calves against the edge of a flat bench or yoga ball or some other support.

2. Step out with one foot to two to three feet in distance.

3. Place the top of your back foot on the top of the support.

4. Flex your front leg to lower your hips.

5. As you lower yourself by flexing your front leg your torso will lean forward a bit, this is normal.

6. Point your support knee to the ground.

7. Go as deep as possible. I lower my hips below knee. Go as deep as you can safely manage.

8. Push up against the floor on your lead leg to rise back to the starting position.

I have previously detailed how to squat in You don’t Know Squat. Quickly, the squat works the entirety of our legs as well as including the back by way of the spinal erectors and our abs for core stability. The foot spacing we each use is a matter of personal preference and build. Some people do very well with a wide stance while others use a narrow foot position. Most people use somewhere between hip width and shoulder width. Find what works best for you before you start stacking on the weights. 

Muscles used in squats include quads, hamstrings, calves, and spinal erectors. Of course your core is engaged for stability while under the weight. Otherwise, squats target the seashells as Bulgarian split squats. 

There are a multitude of benefits in doing squats. Among which you will burn extra calories. This results in a loss of fat, not necessarily weight. I point this out because, if you are watching your weight, the muscles you build will weigh more than the fat that is left. Know that you are burning calories and fat. 

Squats are proven to strengthen your muscles, tendons, and ligaments. This will stabilize you in athletic endeavors. As we talked about in You don‘t Know Squat (https://famfitfun.blogspot.com/2019/02/you-dont-know-squat.html?m=1) we talked about the safety of squatting. Physiologically, the deeper we squat the more you engage the tissue around and inside our knees. This tightening actually pulls your knees together tighter. 

Squats are an incredibly beneficial exercise that can have a positive impact on your overall health and fitness. Squats are an excellent way to strengthen and tone your lower body, including your glutes, hamstrings, and quadriceps. They also help to improve your balance, posture, and coordination. Additionally, squats can help to increase your core strength and stability, which can help to reduce the risk of injury. Squats can also help to improve your overall cardiovascular health, as they can help to increase your heart rate and burn calories. Finally, squats can help to improve your flexibility and range of motion, which can help to reduce the risk of injury and improve your overall performance in sports and physical activities.

CONCLUSION

Bulgarian split squats and squats are both excellent exercises that can help strengthen your legs and glutes. They are both great for building muscle, improving balance and coordination, and increasing your overall strength. Adding these exercises to your routine can help you reach your fitness goals, whether you are looking to build muscle, lose weight, or improve your overall health. Both exercises can be done with a variety of weights and reps, so you can tailor them to your individual needs. Furthermore, they can be done with minimal equipment, making them accessible to everyone. For these reasons, Bulgarian split squats and squats are both worth adding to your routine. If you are not doing one of these, what is the issue? Squats are great.