Bulgarian squats are becoming increasingly popular among both athletes and strength coaches. The scope of this article is to give you some information on why they are becoming so popular, and why they work so well for so many people. I think it is important to point that out. After all, when you look at it; this squat exercise looks really easy at first glance, but give it a try. Your legs will scream for mercy and sexy muscle gains will be plentiful.
Before I go on I just want to point out that the scope of this article is not to explain the Bulgarian Squat technique, compare it to other squat exercises or point out how you can incorporate this into your training routine. This is covered in separate articles. Ok, let’s get to it.
1. Bulgarian squats technique is easier to learn than the traditional squat exercises. You will be on your way to leg sexiness quicker (I know that’s what most of you care about). You will also be on that way with a lesser risk of injury due to bad form in the more complex squat lifts. It therefore is excellent for beginners that do not have access to well educated strength coaches who can pass on correct information on squat training.
2. Bulgarian squats put much less stress on the lower back. Especially compared to normal back squats. For people with lower back problems this exercise will do them a world of good compared to the more traditional squat variants. The lower back is more or less out of the equation in this exercise due to the pelvic being tilted slightly forward. This keeps the lower back in a neutral, or slightly stretched position.
3. Bulgarian squats induce positive consequences of the bilateral deficit. This simply refers to that the cumulative strength output generated by the right and left leg alone may very often be greater than the strength output generated by both legs working at the same time.
4. Bulgarian squats may improve imbalances and functionality. Obviously, if your right quad muscles are stronger than your left you now have a chance to work on that imbalance by using Bulgarian squats. More importantly: Many of us have imbalances in the hips. This can be due to mobility issues or whatnot. Bulgarian squats is a very effective way to work on those imbalances. Correctly executed technique may improve stability, strength, flexibility and mobility issues.
Be sure to read our other Bulgarian Squat articles as well as there is really no reason for you not to implement this article in your training program no matter what your training goal might be.
A special thanks to my friend and strength coach Eirik Sandvik for letting me use his article written in Norwegian as a template for this series of articles on the subject. If you are serious about training Eirik Sandvik is a coach that probably can help you on your way. Visit his site here: EirikSandvik – strength coach – web page