Split Squat VS Bulgarian Split Squat – What’s the Difference?

Ever wondered about the differences between two common lower-body exercises: the split squat and the Bulgarian split squat?

Though they may seem similar, these exercises have their own unique qualities that can affect your workout results. Just like doing pushups with the wrong technique won’t give you the results you want and can even be harmful, it’s essential to understand the ins and outs of Split Squat Vs. Bulgarian Split Squat.

Lift Big Eat Big reminds us that fitness isn’t just about burning calories; it’s also about knowing your Basal Metabolic Rate (BMR). Your BMR is the number of calories your body burns at rest, and it depends on factors like your age, weight, height, and body mass. Understanding these basics can make a big difference in your fitness journey.

Before you dive into our article on ‘Split Squat Vs. Bulgarian Split Squat – What’s the Difference?’ check out this informative video from Train Forever. They break down the differences between split squats and lunges, helping you decide which is better for building muscle. Watch now to enhance your understanding of these exercises, then delve into our article for more insights into perfecting your lower body workout!

Definition and Execution

Split Squat: The split squat is a fundamental lower body exercise that targets the quadriceps, hamstrings, and glutes. Here’s how to perform it correctly:

1. Starting Position: Stand tall with your feet hip-width apart, shoulders back, and core engaged.
2. Stance: Take a large step forward with one foot while keeping the other foot planted behind you.
3. Execution: Lower your body by bending both knees until your front thigh is parallel to the ground, ensuring your back knee comes close to but does not touch the floor.
4. Form: Keep your torso upright and your front knee aligned with your ankle to prevent it from extending beyond your toes.
5. Push Through Heel: Push through the heel of your front foot to return to the starting position, driving your body upward with control.

Example: Imagine you’re performing a split squat with your right foot forward and left foot back. Lower your body by bending both knees, ensuring your left knee hovers just above the ground. Focus on maintaining stability and balance throughout the movement.

Bulgarian Split Squat: The Bulgarian split squat, also referred to as the rear-foot elevated split squat, adds an extra challenge by elevating the back foot on a bench or platform. Here’s how to execute it properly:

1. Setup: Position yourself facing away from a bench or platform, with one foot elevated behind you.
2. Stance: Place your front foot far enough forward to maintain stability and balance.
3. Execution: Lower your body by bending your front knee, ensuring it tracks over your ankle while your back knee hovers just above the ground.
4. Depth: Aim to lower your body until your front thigh is parallel to the ground, maintaining control throughout the movement.
5. Drive Through Front Heel: Push through the heel of your front foot to return to the starting position, engaging your quadriceps and glutes.

Example: Picture yourself performing a Bulgarian split squat with your right foot elevated on a bench behind you. Lower your body by bending your right knee, focusing on maintaining balance and control as you descend. Push through the heel of your right foot to return to the starting position.

These exercises, when performed correctly, can help build lower body strength, improve balance, and enhance overall athleticism.

Muscle Engagement

Split Squat: The split squat is renowned for its ability to engage multiple muscle groups simultaneously, making it a staple in lower body strength training. Here’s a breakdown of the muscle engagement involved:

1. Quadriceps: As you lower your body into the split squat position, your quadriceps muscles, located at the front of your thighs, contract to stabilize your knee joint and control the descent.
2. Glutes: The gluteus maximus, medius, and minimus muscles, collectively known as the glutes, play a crucial role in the split squat. They work to extend your hips as you push through the front heel to return to the starting position.
3. Hamstrings: Situated at the back of your thighs, the hamstrings act as synergists during the split squat, assisting the glutes in hip extension and providing stability to the knee joint.
4. Stabilizer Muscles: In addition to the primary muscle groups, the split squat also recruits various stabilizer muscles, including the core, adductors, and calves, to maintain balance and control throughout the movement.

Example: Imagine performing a split squat with your left foot forward and right foot back. As you descend into the squat, feel the engagement in your left quadriceps, glutes, and hamstrings. Your core muscles work to stabilize your torso, while your adductors and calves help maintain balance.

Bulgarian Split Squat: The Bulgarian split squat, with its elevated rear foot, introduces a unique challenge that amplifies muscle engagement, particularly in the stabilizer muscles. Here’s how the muscle involvement differs:

1. Quadriceps: Like the split squat, the quadriceps are heavily engaged during the Bulgarian split squat to control the descent and drive the upward movement.
2. Glutes: The glute muscles continue to play a significant role in hip extension, but the unilateral nature of the exercise places greater emphasis on balance and stability.
3. Hamstrings: Similar to the split squat, the hamstrings act as synergists to the glutes, providing support and stability to the knee joint.
4. Stabilizer Muscles: With the rear foot elevated, the Bulgarian split squat demands increased activation of stabilizer muscles, including the core, hip abductors, and ankle stabilizers, to maintain proper alignment and prevent tipping or leaning.

Example: Visualize performing a Bulgarian split squat with your left foot elevated on a bench behind you. Notice how your core engages to stabilize your body, while your hip abductors and ankle stabilizers work to maintain balance. Your quadriceps and glutes drive the movement as you push through the front heel to return to the starting position.

Balance and Stability

Split Squat: Executing a split squat necessitates a keen sense of balance and stability to uphold correct form throughout the movement. Despite the stability inherent in having both feet in contact with the ground, maintaining equilibrium remains crucial. Here’s how balance and stability come into play:

1. Foot Positioning: With one foot forward and the other positioned behind, the split squat initiates a natural stability challenge. The front foot bears the brunt of the load, while the rear foot acts as a stabilizer.
2. Core Activation: Engaging the core muscles serves as a fundamental component of stabilizing the body during the split squat. A strong core helps maintain an upright posture and prevents excessive leaning or tilting.
3. Controlled Descent: Lowering the body into the split squat position demands controlled movement to prevent wobbling or loss of balance. This controlled descent engages the stabilizing muscles around the hips, knees, and ankles.
4. Proprioception: Split squats enhance proprioceptive awareness, which refers to your body’s ability to sense its position in space. This heightened proprioception contributes to better balance and stability over time.

Example: Picture yourself performing a split squat with your right foot forward and left foot back. As you descend into the squat, focus on maintaining a stable base by evenly distributing your weight between both feet. Engage your core to keep your torso upright and prevent tipping forward or backward.

Bulgarian Split Squat: The Bulgarian split squat takes balance and stability to the next level by elevating the rear foot, thereby challenging unilateral strength and coordination. Here’s how it enhances balance and stability:

1. Unilateral Focus: Elevating the rear foot in the Bulgarian split squat shifts the focus to one leg at a time, requiring heightened stability and control from the working leg.
2. Foot Elevation Challenge: With the rear foot elevated on a bench or platform, the body must adapt to the increased height differential, further challenging balance and stability.
3. Core Engagement: Balancing on one leg in the Bulgarian split squat necessitates increased activation of the core muscles to maintain an upright posture and prevent lateral tilting.
4. Ankle Stability: The Bulgarian split squat strengthens the ankle stabilizers, which play a crucial role in maintaining balance and preventing ankle injuries.

Example: Visualize performing a Bulgarian split squat with your left foot elevated on a bench behind you. As you lower your body into the squat, focus on keeping your balance by engaging your core and stabilizing muscles. The elevated rear foot heightens the challenge, requiring precise control and stability throughout the movement.

Range of Motion and Flexibility

Split Squat: The split squat offers a versatile range of motion that can be tailored to individual flexibility and mobility levels. Here’s how range of motion and flexibility factor into the split squat:

1. Individual Variation: The depth of the split squat can vary widely among individuals based on factors such as hip flexibility, ankle mobility, and muscle tightness.
2. Comfortable Depth: It’s essential to find a depth that feels comfortable and sustainable for your body while maintaining proper alignment of the knees and hips.
3. Hip Flexor Stretch: Descending into the split squat position provides a gentle stretch to the hip flexors of the back leg, promoting flexibility and mobility in this muscle group.
4. Gradual Progression: Over time, consistent practice of split squats can lead to improved flexibility and mobility, allowing for a greater range of motion without compromising form or stability.

Example: Imagine performing a split squat with your left foot forward and right foot back. Lower your body into the squat until you feel a comfortable stretch in the hip flexor of your right leg. Focus on maintaining proper alignment and gradually increasing your range of motion as flexibility improves.

Bulgarian Split Squat: Elevating the rear foot in the Bulgarian split squat introduces an additional dimension to range of motion and flexibility. Here’s how this modification impacts the exercise:

1. Increased Depth: The elevated rear foot allows for a deeper range of motion in the Bulgarian split squat compared to the traditional split squat. This increased depth enhances the stretch in the hip flexors and quadriceps of the back leg.
2. Enhanced Flexibility: Performing Bulgarian split squats regularly can lead to improved flexibility and mobility in the hip flexors and quadriceps, as the exercise encourages greater lengthening of these muscle groups.
3. Challenge to Stability: While the deeper range of motion offers flexibility benefits, it also presents a challenge to stability and control, requiring heightened activation of stabilizer muscles to maintain proper form throughout the movement.
4. Mindful Progression: It’s important to approach the Bulgarian split squat with mindfulness and gradual progression, gradually increasing depth as flexibility and stability improve over time.

Example: Visualize performing a Bulgarian split squat with your right foot elevated on a bench behind you. As you lower your body into the squat, focus on maintaining balance and control while experiencing a deep stretch in the hip flexors and quadriceps of your left leg. Pay attention to your body’s cues and adjust the depth of the squat accordingly.

Equipment and Setup

Split Squat: One of the appealing aspects of the split squat is its minimal equipment requirement, making it accessible for various workout settings. Here’s what you need for a split squat:

1. Body Weight Option: If you’re just starting or prefer bodyweight exercises, split squats can be performed with no additional equipment. Simply find a clear space and you’re good to go.
2. Optional Dumbbells or Barbells: For those seeking to add resistance and intensity to their split squats, dumbbells or barbells can be incorporated. Hold the weights in each hand or rest a barbell across your shoulders for added challenge.
3. Space Consideration: Split squats can be performed virtually anywhere, whether it’s at home, in the gym, or outdoors. Ensure you have enough space to comfortably lunge forward and backward without any obstructions.
4. Floor Surface: Opt for a stable and non-slippery surface to perform split squats to minimize the risk of slips or falls, especially if you’re adding weights to the exercise.

Example: Suppose you’re planning to do split squats at home. Find a clear area in your living room or backyard, free from furniture or obstacles. If you’re using weights, have them nearby and ensure you have ample space to move safely.

Bulgarian Split Squat: Performing Bulgarian split squats requires slightly more equipment and setup compared to traditional split squats, but it’s still manageable for most workout environments. Here’s what you’ll need:

1. Stable Bench or Platform: Choose a sturdy bench or platform that can support your body weight and provide a stable surface for your elevated foot. Ensure the bench is positioned securely to prevent any wobbling or tipping during the exercise.
2. Appropriate Height: The height of the bench or platform is crucial for maintaining proper form and comfort during Bulgarian split squats. Aim for a height that allows your front leg to achieve a 90-degree angle at the bottom of the squat, with your knee directly above your ankle.
3. Foot Placement: Position your front foot far enough forward to maintain balance and stability, ensuring your knee stays aligned with your ankle throughout the movement.
4. Safety Precautions: Before starting your workout, double-check the stability of the bench or platform to avoid accidents or injuries. Consider placing a non-slip mat underneath the bench for added stability and traction.

Example: Suppose you’re at the gym and want to incorporate Bulgarian split squats into your leg workout. Choose a sturdy bench or platform and adjust its height to your preference. Position yourself facing away from the bench, with one foot elevated behind you and the other planted firmly on the ground.