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What Muscles Do Bulgarian Split Squats Work?

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The Bulgarian split squat is a variation of the conventional squat with one leg. With the back foot on the bench, you can exercise the lower body muscles without putting extra pressure on the back like in a traditional squat position. Strengthening the gluteus maximus and thigh muscles will provide extra support for the back. They are easier to do and do not require observers, which makes them an approachable sport for new weightlifters. A muscular man is doing a squat in the gym. (picture: ibrakovic / iStock / Getty Images)

muscle works

Bulgarian split squat can exercise both gluteus and thigh muscles. The target muscle is quadriceps femoris, assisted by gluteus maximus, soleus and adductor. Hamstring, gastrocnemius, gluteus medius and gluteus minimus all play a stable role. How to carry out Bulgarian split squatting

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to carry out Bulgarian split squatting, please stand in front of the stool and put your arms on both sides of your body. If you use dumbbells, you should take one in each hand. Put your right leg behind you and your toes on the bench. Bend your knees and squat slowly until your right knee is just above the ground. Go back to the starting position and repeat. Repeat the same number of times for each leg.

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