The bar should be across your upper traps, in the same spot it would be for a back squat. With a shoulder-width grip, dip under the bar and unrack the weight. Sacrificing form can lead to injury and will make the move less effective. Work your legs and core with the Bulgarian split squat. Save my name, email, and website in this browser for the next time I comment. While the previous three factors still apply, its imperative to consider some additional variables that are dependent on the context and the individual(s) being trained. The narrow but long stance makes balancing tricky, and if you wobble, a heavy weight could result in injury. Plus, bilateral squats involve a much bigger range of motion than split squats, which allows for more overall work (force x distance) to be performed. 2How do you do a split lunge? The hamstrings offer balance, stability, and strength in the lowering phase of the split. Rest here for 30 seconds and then swap legs. increases the range of motion of the exercise by having the lifter elevate their back leg on a training bench, This variation has the lifter hold weight in front of them. For example, if you do 10 to 15 split squat reps, mechanical tension will be high enough by the last few reps to elicit muscle growth. 7 Squat Variations That'll Upgrade Your Glute Workouts - Bustle Split squats fall somewhere in the middle. Here are three benefits of performing split squats: Often, lifters and athletes have a dominant leg, leading to muscle imbalances, movement compensation patterns, and overuse injury. Here are three set and rep schemes to apply to the split squat. Intermittent Fasting and the Mediterranean Diet: Guide to Health and Longevity! The same is true for split squats. How to do it: Stand with your feet together and your arms by your sides. To build muscle, we must introduce the body to high tension levels. Make them work for you. Split squat (lunge): Step forward and bend both knees to 90-degree angles before straightening your legs. Unilateral training provides the foundation from which explosive power can be developed. The primary muscle activated is the quadriceps, making it an ideal quad exercise, but the split squat also trains the hamstrings, adductors, and glutes. With split squats, both feet remain stationary and on the ground during the set. Then you need split squats in your routine. Going too deep too soon if youve got tight hips, lowering your rear knee down too close to the floor could overstretch your muscles and could even cause injury. Dont be one of them! This makes the setup for each subsequent set easier. Bulgarian split squat. The key is to have both knees bent roughly 90 degrees at the bottom of the movement. A good rule of thumb is that the angle of your torso should match the angle of your front shin. As a coach who trains athletes primarily in groups, I can attest to his rationale. Big strength imbalances can lead to postural abnormalities and even injuries. Continue for the programmed number of reps, switch sides, and do the same for the other leg. The lifter places their back foot into a stirrup/loop, very similar to the Bulgarian split squat. Good article. The sit-up is one of the most popular exercises. At that point, the weight used will be irrelevant if the set is challenging and you're still gettingclose to failure. In addition to back squats and leg extensions, 3-4 weekly sets can come from a unilateral lower body exercise like split squats. But whatever you chose, make sure to get damn good at it. Heck, for them, the hack squat machine and leg press were more effective at building the quads than full squatting (blasphemy, I know). With each rep taking six seconds, you should soon feel your leg muscles starting to work. But despite looking virtually identical, there are a few key differences. That said, the main muscles you use during split squats are: Basic split squats are a beneficial exercise, but if thats the only variation you do, your workouts will soon become boring and unproductive. Generally, these are solid guidelines for executing a split squat. Joel brings up a good point. 1. Jump Squat. Do three to five sets of eight to 15 repetitions, with 90-120 second rest periods with moderate to heavy loads. Joe Defranco has said that hes a fan of barbell squatting, which makes his perspective on its risk vs. reward especially relevant. After training both legs, take a rest. The more forward your front foot is during the split squat, the more hip flexion will occur. With control, lowering yourself all the way back down to the starting position. Your back knee should be on a foam pad (or the ground) with your back foot elevated on a bench or box. In this article we will discuss: The biomechanics of split squats Differences in variations of split squats How to choose the best split squat for your goals No exercise is irreplaceable. Bulgarian Split Squat: 13 Benefits, Form Tips, Variations, Weights Many people have been brainwashed into thinking that split squats and their derivatives should be pigeon holed into light weight, high rep schemes that serve little to no purpose for building muscle and strength. Debunking This Dubious Lat Pulldown Claim In-Person, Online AND Everything In-Between, Copyright 2013 - 2022 | DrJohnRusin.com LLC | All Rights Reserved | Built & Managed by, One Size Fits All Does Not Work For Fitness. By performing a split squat, youll bolster unilateral strength, enhancing, The split squat is a unilateral leg exercise that. The bottom line is this: As much as you may hate the move and want to skip it, don't miss out on the benefits of split squats. The suspension/TRX split squat can be done with TRX straps or even gymnastic rings. Training to failure was once thought essential to building muscle and gaining strength. The good news is that there is a brilliant exercise you can do instead that addresses these shortcomings. Although the pistol squat is not a split squat variation per se, it is a prevalent single-leg exercise worth mentioning. Nearly all athletic movements take place on one leg, so it's important to include unilateral exercises in your strength training workouts. Going back to Boyle, the assumption is often made that hes against bilateral squatting, although that misinterpretation couldnt be further from the truth. Split Squats vs. Lunges: Which Lower-Body Exercise Is Better - GoodRx That means you might be pushing harder with one leg than the other. The distance between your feet will vary greatly depending on a persons body type, but a general rule of thumb is that both thighs should be bent 90 degrees when at the bottom of the squat. Is the barbell back squat inherently dangerous? For that reason, the most important factor to consider when deciding whether or not to back squat is the risk-to-reward ratio, which is dependent on the context and the individual. Begin with a box pistol squat and spend time mastering it before working up to a full pistol squat. If you have tight hip flexors, the split squat will help improve your range of motion and allow your hips to move better. Stay on top of the latest fitness news and updates by adding. If you wanted to build muscle, you just did more sets and higher reps with the big barbell lifts to accrue more training volume and grow. Unless youre a competitive powerlifter who. Are you training yourself, or are you training others? On the other hand, split squat have the advantage of the bilateral deficit, target each leg individually, place an increased emphasis on the glutes and hamstrings (McCurdy et al. 5 Split Squat Variations for High School Athletes - stack Get stronger, healthier and LEANER than ever before this summer with exclusive Summer Shred workouts, custom nutrition plans, expert coaching and unrivaled results. The most significant difference is a split squat requires less balance and coordination. . Elevating your front foot increases the range of motion on your front leg, which can increase strength and muscle gains in your quads. Back pain is a pretty big hindrance in the gym, especially for lifts like squats, where you rely on your back muscles to help stabilize a weight. The real answer falls somewhere in the middle. extend the knee. Begin in a half-kneeling position. Should your clients be ditching the barbell and focusing on split squat work instead? Elite athletes dont get paid to set weight room PRs; they get paid to perform. Starting your split squats from a kneeling position can help reinforce how low you need to go for each rep. Taller athletes or those who experience joint issues can also place pads on the floor to find the range of motion that feels best for them. Heres the caveat: not all squats are created equal. If the back squat is the cool guy everyone wants to hang out with, then the split squat is his older, less cool but more practical older brother. But if you want to have big, strong, and functional legs, the split squat needs to be part of your training routine. How much rest between sets is a common question. As your balance improves, you can begin to rely less and less on your back leg for stability. What is a split stance squat? [Facts!] - Wellbeing Port To hold their ground and decide what they believe in, Bulgarian split squats OR barbell back squatting. First, increase reps, and then increase the weight when possible. Lunges and split squats (sometimes called split lunges) are two of the most effective exercises you can do to strengthen and build your legs and glutes. Written by Mike. But split squats are the perfect stepping stone to eventually progress to reverse lunges. Unlike the back squat, most people can figure out how to do a split squat relatively quickly. With control, reverse the motion and bring your back knee back to the ground (or hovering just above the floor). Regardless, if the split squat is as effective as the squat, why isn't a step-upa motion with plenty of similaritiesnot a replaceable alternative for coaches and athletes? Do the same number of reps on each leg unless you have one leg much stronger or bigger than the other, make sure you do the same number of reps on each side. Without balanced strength on your right and left sides, you're at a higher risk of injury as you perform your day-to-day tasks, like picking something up off the ground. Note: its a myth that you cant get strong with unilateral exercises Remember, were not training powerlifters so theres no rule telling us that barbell squats have to be our primary lower body strength exercise. This. Your range of motion should improve with practice, and if your hips are very tight, doing some extra stretching will also help. Keep your front shin as vertical as you can. A double progression scheme is the best way to build progress into split squats. How to Do the Bulgarian Split Squat to Grow the Glutes and Quads The argument is sometimes made that the rear leg assists in taking on some of the load, but thats largely splitting hairs. Place your right knee on the ground, directly beneath your hip. At the same time, elevate your back leg heel so you are on the ball of your back foot. Below is a step-by-step guide on how to properly set up and perform the split squat, in this case, the standard split squat instead of the Bulgarian split squat, which is detailed in the variations section. The first step is to determine what equipment you want to use. are responsible for hip extension and stabilizing the pelvis during the split position. Amongst the industrys top strength coaches, the differences in opinion arent always about the exercises in and of themselves, but rather dependent on the context and the individual(s). A type of single-leg squat, the Bulgarian split squat is sure to deliver big benefits to your lower body. You could pick a new variation each month and not need to repeat one for over a year. If you're struggling to perform split squats, you can use a TRX or another suspension trainer to assist you. Also, as your center of gravity is higher, you may find that you wobble a little more too. Use a moderate weight for 10-15 reps to get the most out of the exercise. However, you may be better off doing other movements like good mornings and Romanian deadlifts as these better target the hamstrings and glutes. 6 Exercises for Women To Get Rid of Leg Jiggle in Their 40s Ha! You can do several Bulgarian split squat variations, including the dumbbell Bulgarian split squat or the barbell version, or you can just perform the Bulgarian split squat using bodyweight. According to Larkin, jump squats are a fantastic way to strengthen your entire lower body while also increasing your heart rate for a cardio boost. How to Design a Leg Workout Using the 15 Best Exercises - Healthline This exercise will increase lower body power. The focus, however, should be placed on the movement patterns rather than specific exercises. What are split squats good for? Email us: info[at]barbend.com, If the back squat is the cool guy everyone wants to hang out with, then the split squat is his older, less cool but more practical older brother. Use dumbbells for a more challenging workout if youve mastered the bodyweight version of this exercise, make it harder by holding a dumbbell in each hand. One foot moves during a lunge exercise. As a result, you strengthen your hips and feet, while improving the connection between your lower body and core (a big part of balance). Land with your back toes pointed into the ground. Why are Bulgarian split squats so effective? who can crank out 5 reps of split squats on each leg with two 100-lb. Additionally, split squats are usually performed with dumbbells, as opposed to a barbell, which places less compression on your spine. Other anthropometric factors like height and femur length should be taken into account, as a 67 basketball player, for example, will have a much tougher time back squatting than a 55 wrestler. Putting specific exercises aside, essentially any fitness goal can be accomplished as long as an individual trains in a pain-free manner, stays healthy long-term, and chooses exercises within the squat and lunge patterns based on what works best for them. It is a versatile movement and one of our favorite dumbbell squat variations. Bring your back foot up to meet your front foot. Short answer: While both patterns have their individual advantages, the ideal approach is to do both! Form Tip: Settle at the top of the movement and then repeat for repetitions on one leg and switch sides. You can do split squats right at home, no equipment necessary. Generally speaking, the split squat and its derivatives are better for building strength from a performance and/or functional standpoint as they mimic the locomotive pattern and allow for heavier loading per leg (individually). When I asked Tony Gentilcore for his thoughts on the topic, he said the following: My take is that no one has to back squat to get stronger, but so long as theres no significant injury history involved, it matches ones goals, and they want to do it, why not? Like Dr. Rusin always says, no program is complete without the six fundamental movement patterns, and the squat and lunge (single-leg) patterns are no exception. Bulgarian Split Squats: A Superior Alternative To Barbell Back Squats offer balance, stability, and strength in the lowering phase of the split. The unique aspect of this exercise is that the front foot is elevated, so when the back knee is on the ground, hip flexion is greater than 90 degrees. Sometimes, simply moving your front foot forward a bit will help with this. How does a split squat differ from a lunge? This leg workout provides everything you need to build muscle mass. Stand tall holding a pair of dumbbells with your feet under your hips. As our motto goes - "You don't have to get ready if you stay #alwaysready! The tension increases the closer you get to failure, even with light weights. Theres no such thing as a mandatory exercise, especially when talking about highly technical lifts like the back squat. Whenever you run, jump, sprint, and cycle, one leg is, at some point, doing more work than the other. There are far too many variables and hardly any athletes who can squat well on day one, which makes the risk-to-reward ratio especially unfavorable. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In other words, theyre what initiate the squat itself. Split squats are a very effective lower body exercise, but only if you do them right! And, yes, all of these benefits will carry over to your traditional back squat. DBs on a day-to-day basis, both patterns should be trained consistently for adequate strength and function. At the same time, lightly push your back foot into the elevated surface to help you stand up. Your email address will not be published. But if you're making these mistakes, this exercise can feel way harder and potentially be painful. Make no mistake about it, when pushed to their absolute limits, split squats can hammer the entire lower body as hard (or harder) than any bilateral movement while reducing joint stress in the process. Introducing Functional Strength Training:The Monthly Membership Training Solution For People Who Want To Look, Feel And Function Their Very Best, Forever. Anytime you can use less weight to get the same effect and save your joints, it's a good idea. Thats why almost every exerciser should also include a few unilateral or single-leg exercises in their workouts. Lower yourself down the floor in a controlled manner, using the TRX straps to take some load off. 3. To isolate the quadriceps and glutes, take a more narrow stance. Begin in the half-kneeling position. Don't let the band pull your knee in. Here are five different variations to add to your training. In terms of lifting weights, tension is the stress applied to a muscle from external resistance, which is one of the main factors in building muscle. Some people mistakenly believe they can't build much strength with single-leg exercises because they can't load them as heavy as bilateral (two leg) squats or deadlifts. Your thigh should be parallel to the ground, forming a 90 degree angle at the knee. Any general gym-goer and fitness athlete can reap the above benefits by incorporating split squats into their routine. Still, the question remains: which pattern (or exercise) is better? Plus, improving lower body function isnt just about minimizing injury risk. Split Squat vs Squat - What's the Difference, and Muscles Worked Both feet stay put in a split squat (aka split lunge). You can use a goblet position or a Zercher position. We know we must use proper technique, work hard, and challenge the muscles beyond their capability. Bend both knees and drop toward the floor in a controlled manner. If you have bad knees, we recommend checking out these lunge alternatives as well. Short answer: Split squats are one of the best exercises in any training arsenal for building functional strength, packing on muscle, improving performance, and enhancing health and longevity. As a whole, unilateral lower body exercises are not done frequently enough. The barbell in this position increases the upper back and arms demands, essentially turning the split squat into a whole body lift. With your abs braced and your torso upright, bend your legs and lower your rearmost knee down to within an inch of the floor. Keep your front foot flat on the floor and grab the ground with your toes. The split squat is also a generally effective movement, so youll get stronger, bigger, and develop conditioning by using them. Split Squat Guide (Image via YouTube: Functional Bodybuilding). Always strive to keep your knees in line with your toes during your split squat rep. Watch out for your front knee drifting in toward the midline of your body. Squeeze your buttocks at the top, and then descend. Unless youre a competitive powerlifter who needs to train the back squat, you can make heavy split squats as the main movement in your strength training sessions. Make sure you stretch your hips before attempting this exercise. You pick a rep range, 10-15, for example, and use the same weight for as long as needed until you can do more than 15 reps. Once you can do more than 15 reps, increase your weight by 5 to 10 pounds, and repeat the process. It's easy to see why people love them. Bend both legs and lower your rear knee down to just above the floor. Of course, Id prefer chocolate sauce. Do Squats Make Your Butt Bigger?. Nike.com The Bulgarian split squat is an excellent way to take your compound, lower-body training to the next level. Specifically, the absence of core activation is the main reason why a single-leg press isn't a true alternative for this exercise, says Lagree. Bulgarian Split Squat vs Lunge: Differences, Pros, Cons The most challenging part is finding the proper stance. Are Bulgarian Squats Superior to Regular Squats? - T NATION The added kicker? Whats better for function, health, and longevity? Adductors* the muscles on the inside of your thigh, which are responsible for hip adduction or moving your leg in toward the midline of your body. Keep your arms straight and down by your side to avoid compromising your balance. Make sure that you feel most of the contraction in your lead leg. However, there are certain times where you'd want to incorporate one movement instead of the other into your routine. A split squat is a unilateral lower body exercise that trains each leg individually. Without taking into account the context and the individual, force-feeding back squats into a training program can be especially risky for 3 primary reasons: Short answer: it comes down to risk vs. reward, which is largely dependent on the context and the individual. With that said, here are some options to replace split squats that are not simply variations. The quadriceps extend the knee. weight vest (250 lbs. That said, if coordination and functional fitness are what you are after, a lunge is a better option. a) Holding a kettlebell at shoulder height, stand with your feet a little wider than shoulder-width apart, toes slightly turned . By placing the back leg onto something during the Bulgarian split squat, you increase the demands on the lead leg. The concept of intermittent fasting is not new. When setting up a workout, you want to start with the most demanding exercises and end with your isolation moves. Holding the straps allows you to take some load off your knees as you descend, and it also lets you use your upper body to help pull yourself up off the floor. While some coaches vehemently agreed with Boyles points, having moved away from barbell back squatting with great amount of success for building muscle and strength while improving performance, there are still PLENTY of well-known and highly respected strength coaches who continue to implement barbell back squats into their athletes and clients programs with great success. If you want to be a fast, powerful and resilient athlete, it's essential to build strength and stability using single-leg exercises. #2 Are you able to perform it properly and in a pain-free manner? Here are the best split squat variations to try. To complete the rep, drive through your front foot to lift your body, bringing you back up to the starting position. An effective workout isn't complete without a proper warmup and cooldown. Attach a light resistance band to an anchor point off to your right side. Don't get us wrong, the barbell back squat is the king. All Rights Reserved. Benefits of squats: Advantages, disadvantages, and how to do them Nutrition Reviews Exercise Guides The Split Squat Can Improve Mobility and Leg Strength There's more to leg day than just the back squat. They are one of the most effective lower body exercises. Balanced strength is crucial, as we don't perform many daily movements with both feet flat on the floor. BUT in todays fitness industry people want answers. Not everyone should be doing heavy Bulgarian split squats, just like not everyone should be doing heavy bilateral squats. so it qualifies as a split squat. For more than a century of strength training history, the barbell back squat has been the undisputed KING of the gym. Because split squats are more stationary, there is much less knee stress. Types of Protein Powder: What Fits Your Needs? Use a wall for balance if you have good balance, you should be able to do this exercise without additional support. Due to the high mobility and stability required, most people need to start with something more manageable. A reverse lunge looks like a moving version of a split squat. Quadriceps quads for short, these are the muscle on the front of your thigh, which are responsible for knee extension. Below, former BarBend Training Editor Jake Boly describes how to do a split squat and how the exercise differs from its relative the lunge. Stairmaster vs Elliptical: Which Is Better? on your back or lunge with two 100-lb. Tighten your core and drive your ribcage in. Split squats are easy to learn, require no special equipment, and are a great supplement to two-limbed leg exercises. Well, this held true until one of the most successful and decorated strength and conditioning coaches and the industry publicly challenged the status quo and changed the way the industry viewed barbell back squatting forever. But, if you find that you wobble around a lot, you may not be ready to do this exercise unaided. The Bulgarian split squat and the lunge are two fantastic lower body exercises that work the quads, glutes, hips, and hamstrings. Whereas the limiting factor in a bilateral squat may be the lower back (during back squats) or the upper back (during front squats), split squats are essentially limitless in that they place a laser-like focus on the entire musculature of the working leg without any constraints. The most challenging part of the exercise is finding the correct foot position. I need to try Bulgarian split squats. Bend your legs and lower your rear knee down toward the floor. 5 good for hip mobility: Split squats involve a large range of motion at your hip joints. Move slowly and deliberately this exercise works best with a slow and deliberate tempo. But, if you play sports, this could be a good move for increasing your jumping and running abilities. Below is a breakdown of the primary muscle groups involved in this exercise. Amazing breakdown of the benefits of both patterns. 4 Mistakes Making Your Bulgarian Split Squats Way Less Effective and Potentially Painful By Bojana Galic May 9, 2021 Reviewed by K. Aleisha Fetters, CSCS Your foot . Summary Squatting is a popular exercise that targets the muscles in the legs, lower back, and core. The split squat is a fantastic movement that trains multiple muscles across the lower body. Middle-aged moms dont train to back squat twice their bodyweight; they train because they want to look, feel, and move better in order to improve their quality of life. Instead, we stick to trap bar deadlifts, heavy unilateral work, and front/goblet squat variations. The bilateral deficit refers to the fact that the body can produce more force unilaterally (per leg) than it can bilaterally (in total). #2 The squat pattern has a number of unparalleled muscle-building benefits. Unilateral exercises are generally better for developing mobility and overcoming imbalances between limbs, so theyre tailor-made for athletes., Going back to Boyle, whats often overlooked is that his facility trains their athletes in groups, which makes for a number of completely different challenges: not as much time for detailed feedback, the monkey see, monkey do mentality of younger athletes, balancing training with practice and competition, etc. By using the suspension systems, you increase the need for unilateral stability and coordination. Unilateral exercises have been shown to increase muscle growth and address bilateral (two-legged) deficit issues, leading to increased bilateral performance and strength. While you may never have to squat with 400-lbs. Drive your front foot into the ground to stand upright, keeping your front knee in line with your toe. That being said, combining the two patterns is the most optimal approach for strength gains as both movements complement and build off of one another. Including split squats in your sports training workouts should lead to better performance. Split squats work in a similar way to a regular squat. 14. If you're really struggling with this, you can use a light resistance band (more on that below) to provide external feedback and help you engage the right muscles.