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The Proper Way to Do the Bulgarian Split Squat for the Greatest Health Benefits

The Proper Way to Do the Bulgarian Split Squat for the Greatest Health Benefits

Do you want to build strong legs or develop your booty? Get a flat tummy and even acquire a sixpack? Increase your muscle activation and therefore maximize your strength? What if I told you that all of those goals can be achieved by doing one single exercise: The Bulgarian Split Squat.

Incorporate this exercise if you want to save time, increase your confidence and get to your goals faster. But let me tell you that the exercise is not a wonder pill.

How Your Body Will Change By Doing The Bulgarian Split Squat

The Bulgarian Split Squat is a unilateral, compound exercise. It only trains one side of your body at a time and uses multiple joints for the movement. This makes the exercise special: a lot of muscle groups and nerve connections are involved. Leading to the following benefits:

Your Muscles Get Stronger

You’re doing the exercise with one leg. This increases the load on the specific muscles in your leg that help you build that booty or those quads. These physiological changes can lead to more confidence and general well-being.

On unilateral exercises, there’s also the Crossover Effect. If you train one side of your body, the other side will be trained to some extent too. This may be because your central nervous system is sending signals down to a common path way, that may still result in muscle activation. Again a great aspect in getting closer to your fitness results.

Because the leg muscles are one of the biggest muscles in your body, the exercise will also increase your free testosterone level. This is a good thing. The circulating testosterone will not only benefit your legs, but will impact every muscle in your body. Doing the Bulgarian Split Squat will help you build muscles in your whole body. Not only that but free testosterone levels are also linked to a longer lifespan.

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And women: don’t worry. Your body is of course emitting less testosterone than the body of males. You will not get huge arms, you will get the curves you’re craving for!

You Get a Toned Midsection

The legs are being worked out hard in this exercise. This not only leads to muscle growth, but will also help tone your midsection. Your body needs a lot of calories to power a big muscle group such as the legs. Doing the Bulgarian Split Squat on a continuous basis will help you lose weight.

The Bulgarian Split Squat also tones your midsection by training your core muscles. It’s a difficult exercise. Your core plays a huge part in balancing your body, which becomes especially hard when added weight is involved. Which means that this leg exercise is also a great exercise for your core. You’ve heard right!

    You Prevent Aging

    Because you’re doing the Bulgarian Split Squat on one leg only, it’s a challenging exercise for your central nervous system. It forces your brain to balance your body weight plus extra weight maybe when doing the exercise. This is stressful but also quite important.

    Most activities that we do on a daily basis are unilateral and require a lot of balancing work. Use it or lose it. By incorporating exercises such as the Bulgarian Split Squat in your training, you’re making sure that you’re activating your central nervous system properly.

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    To Do or Not to Do the Bulgarian Split Squat

    The one million dollar question with an easy answer: it depends.

    Like so many things in life, it simply depends on your current circumstances. Is the Bulgarian Split Squat the best exercise for a beginner? No, I seriously don’t think so. I think the Lunge or the Squat is a far easier exercise and should be the one you begin with. The Bulgarian Split Squat is challenging for a central nervous system and for your joints. This is a huge stress situation for a beginner and may lead to injuries and fatigue.

    If you gathered some experience and are training regularly, then yes, the Bulgarian Split Squat may be something to try out for you. I’m talking at least 1 year of regular weightlifting or sooner if you’re training with a certified Coach.

    The Bulgarian Split Squat is a challenging exercise. And this is definitely a good thing.

    Let me tell you how you can build your way slowly to start training with the Bulgarian Split Squat.

    Getting Started with the Bulgarian Split Squat

    1. Learn to Do a Proper Bodyweight Squat

    The Squat is the fundament of the Bulgarian Split Squat. If you don’t know how to do the squat properly, your Bulgarian Split Squat will not have the best form. You might lack ankle or hip mobility and strength. It’s better to discover this on an easier exercise.

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    Tip: if you’re pushing your knees too far in front of your toes, you know that you lack proper form. The squat should be a ‘sit-back motion’. This article may help you with your form: Complete Beginner’s Guide To Doing Perfect Squats

    Once you’re able to do a proper bodyweight squat, increase the weight with a dumbbell until you hit a plateau and think you can’t progress any further. Then, if you feel like making a change, start progressing to the lunge.

    2. Learn to Do a Proper Lunge

    The Lunge is a slightly more difficult exercise as the Back Squat for your central nervous system. Reason being because the lunge needs more balancing work and only trains a single leg at a time. Start progressing the weight with dumbbells until you hit a plateau and think you can’t progress any further.

    If you get great results: stay with this exercise. If not: progress further.

    3. After Mastering the Previous Exercises, Learn the Bulgarian Split Squat.

    The Bulgarian Split Squat is the most difficult exercise of those three in my opinion, and therefore should be the last one that you will train on a regular basis. The Bulgarian Split Squat can force your muscles to work even harder and puts more pressure on your midsection and your torso.

    A Word Of Caution

    This unilateral exercise is a great way to challenge your central nervous system, help you build muscle and tone your midsection, but it’s not a wonder drug. It will not get you immediate results. Let me tell you a story:

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    There was this huge hype going on about High Intensity Intervall Training (HIIT). This exercise regime promised huge fat loss with only a small time investment. Countless newspapers and articles have written about that topic. But the truth is, the exercise was developed for elite athletes, not for the general public. And no, this is not a good thing.

    Elite athletes have way different needs and wants than the general public. You cannot start the training of Arnold Schwarzenegger today and hope that you will look like him in a month. There are countless of other variables playing a part. Chances are higher that you will injure yourself.

    I’ve fallen prey to this thinking and I don’t want you to get to where I’ve been. It’s frustrating. I’ve started doing HIIT every morning for a couple of weeks and I haven’t seen the desired results. Instead I’ve felt more stressed out and wasn’t losing weight. The reason was not that the HIIT doesn’t work. But that I’ve seen HIIT as a wonder drug and neglected the other more important aspects, such as diet and basic exercises.

    If you look at the Biomechanics of the squat compared to the Lunge and Bulgarian Split Squat, you will realize that you’re basically training the same muscles. Some people may feel the Squat more, others truly believe in doing Lunges or the Bulgarian Split Squat.

    If you’re an experienced athlete, you can try to implement the Bulgarian Split Squat in your exercise regimen. If you truly feel a difference, keep it. If you think you get the same results doing the squat, then do the squat. There’s no quick fix.

    Featured photo credit: Tnation via t-nation.com

    More by this author

    Florian Wüest

    Qualified and experienced fitness trainer and online coach.

    The Truth of Rapid Weight Loss: How to Actually Shed Pounds Why You Should Keep a Fitness Journal to Jumpstart Weight Loss How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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