How high should Bulgarian split squats be?

Choose a weight that allows you to maintain good technique throughout all sets and repetitions. Grab a pair of dumbbells and stand 2–3 feet in front of an elevated platform, such as a bench or plyometric box. The elevated platform should be knee-height or slightly lower than knee height.

What is Bulgarian split squat good for?

What’s the point? Benefits of the Bulgarian split squat abound. As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.

How do you do a Bulgarian split squat?

BREAK IT DOWN: How to Do the Bulgarian Split Squat

1. Stand 2 to 3 feet in front of a knee-high platform. Extend your right leg behind you and rest your toes on the bench.
2. Keeping your torso upright, slowly lower your right knee toward the floor.
3. Reverse the move and return to the starting position.

How heavy are Bulgarian split squats?

Once you have this, you can successfully add weight. I’ve seen people use 200 pounds external load on Bulgarian split squats, but not be able to squat 400 pounds. Sure, the back leg helps handle a bit of the load, but you’re still squatting down on the front leg, giving it 80–95% of the load.

Are split squats better than lunges?

Split squats, which are bilateral squats with a staggered stance, handle overload better than lunges because they are more static and stable. It doesn’t matter if the rear leg is elevated on a bench, block, or specialized equipment. When an athlete is lunging, they move forward or back, and sometimes forward and back.

Are split squats effective?

The split squat is one of the most effective exercises for training the lower body, and when done correctly, works most of the muscles in the lower body. Another benefit of the split squat is that it is a single leg exercise, which can be used to correct imbalances from left to right.

Are split squats harder than lunges?

They’re both excellent unilateral lower body movements, which single-leg lower body movements already come with a host of benefits in itself, including more stability and balance. In summary, the split squat is better for building strength and power, and the lunge is better for improving your stability and balance.

What are better squats or lunges?

Squats are considered to the best exercise for lower body workouts and help target your quads, thighs, glutes, calves, core and hamstrings. “Squats are more balanced than lunges and lunges need more coordination which is why squats are better for beginners.