To make split squats harder: Bend your knees more deeply as you come into the lunge position. Or hold a weighted object, like a laundry detergent jug or free weights, in both hands near your chest as you perform the split squat, to challenge your strength.
While Bulgarian split squats use a full range of motion when done traditionally, you can still reap the benefits of this move by limiting the bend in your knee to 90 degrees. This modification will make the movement a bit more accessible for anyone who finds a deep squat too difficult.
Reverse lunges closely mimic Bulgarian split squats because both exercises require about the same level of coordination, flexibility, and target the same muscles. Because they are so similar, you should see the same results as well as an increase in your endurance and strength conditioning.
In a split squat with both feet on the ground, you're able to put more weight on your back foot, which makes it easier to balance. Elevating your back foot on the bench in a Bulgarian split squat also allows your back knee to travel lower toward the ground, which demands a greater range of motion.
Because this is a unilateral exercise, it requires extra core stability and provides an added challenge to your quads and glute muscles. Bulgarian split squats will also test your coordination and total body stability — but more on that further down in the article.
Movement pattern: Split squats and lunges look similar. But the split squat is a static movement in which your feet stay planted on the floor. The lunge is dynamic because you step forward, backward, or sideways with each rep. Muscle activation: Split squats and lunges target the same lower-body muscles.
This exercise is great if you are looking to fix imbalances and/or if you wish to squat without a barbell. Bulgarian split squats are an amazing squat alternative that, when combined with another exercise on this list, totally make barless squatting a viable option.
Which Squat Alternatives Should You Do For A Bad Back? The best exercises to try if you have back issues are the machine leg press, step-ups (start lower), floor bridge (these can be done on a bench or elevated surface if you can't get to the ground), and leg curls.
To do so, Harrell recommends the wall squat exercise. Start with 10 wall squats three times per week, says Harrell. Stop at the point where you feel muscle pain, but continue to perform the exercise regularly, so that the non-painful range will increase as thigh, buttocks and core muscles become stronger.
The Main Takeaways. Split squats and lunges both offer unique benefits, but which you choose should align with your specific goals. Split squats (especially Bulgarian split squats) are invaluable for isolated strength and control. On the other hand, lunges are excellent for dynamic balance and functional strength.
Split Squats can help you build muscle and look better. And not only does this muscle help you look better, but it also helps improve your health through things like improved insulin sensitivity. So don't be afraid of being shallow.
Bulgarian Split Squat
It's arguably the hardest squat variation in terms of raw strength building. When performing Bulgarian split squats, you first need to assume a split stance and raise one leg behind you onto a platform, resting it on your shoelaces or toes.
Split squats predominantly target your quads and glutes. Because split squats focus on one leg at a time, it requires more muscle focus and increases muscle activation. This helps to increase the growth of muscles used for unilateral movements like sprinting and jumping more efficiently.
Try to keep a neutral spine: Avoid collapsing/rounding your chest forward or arching backward—if you're too erect, your hips can't release properly and you'll put too much strain on your knees. Lower yourself as far as you can comfortably without leaning your upper body more than a few inches forward.
The high bar position is very good at building quadriceps strength and can help manage fatigue on a low bar squatter. A low bar may help increase posterior chain development (glutes, hamstrings, and back) and express top-end strength.
One of the major reasons for not breaking your squat plateau is an incorrect technique. The poor squat technique will take you so far, but as the load increases, weak areas will give way and form will deteriorate. For so many avid gym-goers, this is where the squat plateaus.