Alternative Names: Rear foot elevated split squat, single leg split squat, Romanian split squat, Russian split squat Type: Strength Experience Level: Intermediate Equipment: None Muscles Targeted: Quadriceps, glutes, hamstrings Mechanics: Compound Average Number of Sets: 3-4 with 6-8 reps per leg Variations: Dumbbell, cable, and … Repeat. And because one movement (the starting split squat) asks you to focus on moving at the knee joint and the other (the hip hinge) pushes you to focus on your hips, you wind up with a well-rounded leg session. The Split Squat. Their big finding was that almost all the muscles (gluteus maximus and rectus femoris included) they looked at elicited similar muscle activity. Several major muscle … Use the split squat to learn the basic lunge form before advancing to the more challenging version. The Bulgarian split squat is by far my favorite lower-body exercise.

Continue with opposite leg. Alternative Names: Split leg squat, bodyweight split squat Type: Strength Experience Level: Beginner Equipment: None Muscles Targeted: Quadriceps, glutes, hips Mechanics: Compound Average Number of Sets: 3-4 with 5-10 reps per leg Variations: Bulgarian, dumbbell, barbell, front foot elevated, smith machine, lateral, kettlebell split squats

Split squat jumps are fairly difficult exercises that require a good amount of flexibility. Muscles Targeted in the Split Squat. The split squat is a fantastic exercise that targets multiple lower body muscles due to its ability to activate both the quads and hamstrings along with the glutes. For example, before trying split squat jumps, you can opt to do barbell squats and regular lunges. A Bulgarian split squat can be done in several different variations, with heavy weight, and will unilaterally target your muscle. The split squat is an exercise that primarily targets the hips and legs. But unlike other lower body moves, it does so one leg at a time, which helps build a … The rear foot elevated split squat (aka the Bulgarian split squat) has become my primary lower body strength exercise. Bulgarian Split Squat Exercise Information. The split squat and lunge target the same muscles and involve the same joint movements. The dumbbell split squat is a multi-joint strength exercise that targets the legs with an emphasis on the glutes and hamstrings. Due to the demands of balancing on one leg, Bulgarian split squats hit your quads, glutes, hamstrings, adductors, abductors, and calves. Return to original standing position by extending hip and knee of forward leg.

Although the research available into the split squat is still very limited in comparison with the standard back squat, we can still assess it biomechanically in order to predict what specific types of strength it will be able to develop, when included in a strength training program. In fact, people with joint and knee pain might want to work their way up to this exercise. The split squat is a fantastic lower body exercise to use at home or in the Gym.

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