The Bulgarian split squat is a challenging exercise that requires a raised bench or platform and a barbell. The athlete lifts one leg back onto the bench and performs a squat with the front leg bearing most of the weight. Variations include using dumbbells or doing a split jump squat.
One of the more difficult squats to do, and certainly one that should be done with a close observer, is the Bulgarian split squat. To do these types of squats, an athlete will need a raised bench or platform, just above the knee or mid-thigh, and a barbell with the appropriate amount of weight. The Bulgarian split squat can be done without weights, but is most commonly performed with a barbell to maximize the impact of the workout. With a spotter nearby, the athlete should begin the exercise with the bench or platform behind him or her.
The bar must first be raised to the correct position when performing a Bulgarian split squat. The bar should rest on the shoulders behind the neck, with the arms supporting the ends of the bar. Once the bar is in position, the athlete will lift one leg back so that the foot rests on the platform or bench. During the execution of a Bulgarian split squat, the back leg will bear little or no weight from the body and the bar; instead, the front leg should bear most of the stress.
Once in position, the “squat” portion of the Bulgarian split squat can be executed. The athlete will lower their body into a squat position, keeping their back straight and, as the body lowers, a ninety degree angle at the knee. The quad on the front leg should support most of the weight of the squat and bar. Once the squat has been performed, the athlete will rise back to a standing position, their back leg still resting on the bench. When doing squats, it is important that the athlete stops when the knee is bent to ninety degrees; going beyond this could prevent the athlete from getting back to their feet or could cause injury.
There are several variations of the Bulgarian squat split. A beginner may choose to do the split squat without the bar, or may choose to use dumbbells, one in each hand, with a lower weight to start with. A Bulgarian split jump squat can also work the same muscles without weights. To do this exercise, the athlete will stand in the same position as the regular Bulgarian split squat, minus the weights. He or she will execute the squat, and upon returning to a standing position, push up into a jump, then land back on the front leg and execute the next squat.
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