What does your Bulgarian Split Squat look like!? Check out this video to learn more about...
- What it should look like
- What compensation looks like
- What may be causing your compensation
Bulgarian split squats, rear leg elevated split squats, rear leg elevated lunges, etc. Whatever you want to call it - we are covering everything you need to know about this exercise!
The Bulgarian split squat is an excellent lower extremity strengthening exercise as it elicits similar muscle EMG activity as the traditional barbell back squat. Due to the design of this unilateral exercise, there is an increased demand for lateral stability.
Performing the Bulgarian split squat with ideal alignment, especially under load, is the best way to prehab your lower body! Two main compensations we will review today are excessive contralateral pelvic drop and posterior rotation. With all movements, it is important to consider mobility, strength, and motor control. We will briefly touch on this concept today.
One potential reason for excessive contralateral pelvic drop is a strength deficit of the ipsilateral hip abductors. To confirm, you could strength test the hip abductors and note any side to side differences. One potential reason for excessive contralateral posterior pelvic rotation is tight hip flexors. Try a half-kneeling hip flexor stretch, did the movement improve!?
Motor control is king! You might just find that if you practice this movement, cue yourself via a mirror to keep optimal alignment, you can do it! If your Bulgarian split squat improves with simple cueing, we know you didn't gain strength in just a matter of minutes. However if it doesn't improve, then try our suggestions above. Stay tuned for tomorrow's post on Bulgarian split squat variations!