Bulgarian Split Squats

Bulgarian Split Squats⭕️

Exercise technique can be altered to preferentially target specific areas of our body, and just like that works with a squat, a bench press or a deadlift, we can do the same for a Bulgarian Split Squat, for those who enjoy training legs unilaterally.

Hypertrophy is a matter of levers and moment arms, and when we want to create the most growth in a specific region/muscle area, then the amount of tension that we have to generate (within these areas) is maximized through the exercises selected and the amount of weight that the exercise allows us to lift, over time.

Both techniques are correct, but if we want to preferentially target an area, then small tweaks can help us!

If we want to make the BSS more “hip dominant” then we’ll have to simply increase hip flexion: our torso will travel forward slightly, and the knees won’t move forward too much.

If we want to make te BSS more “quad-dominant” then we’ll have to simply increase knee flexion: our torso will stay more vertical, and our knees will most likely move past our toes quite a bit.

That’s it.