In that position, your quads and glutes automatically have to work harder. It puts much less stress on your lower back and is a safer exercise for those who have had a back injury. How to do Bulgarian Split Squat BarBend is an independent website. A closer position to the bench emphasizes the quad. Join the BarBend Newsletter for everything you need to get stronger. Since there are so many benefits of Bulgarian split squats, I decided to list them out and give them their own section. An additional benefit is the emphasis on deep hip flexion. This is a great movement to earn firm glutes, hamstring and quads. My rear foot elevated split squat (RFESS) journey began in September 2018. The first benefit that comes with performing lunges and split squats is their ability to balance and highlight potential asymmetries in the lower body. 4 – Split Squat, Rear Foot Elevated Also called the Bulgarian split squat, this exercise has the ability to create loads of recruitment and tension through the quads and glutes and have you gasping for air after just a few reps when you start to load up properly. A tight psoas is problematic for many trainees. Just think about a reverse lunge, rear foot elevated split squat, step up, and even the good ole fashion barbell back squat; all of these exercises take place in the sagittal plane. Both of these movements are great for lower body strength, endurance, and hypertrophy, so how do you choose which is best for you? To the beginner, these movements can seem eerily similar, but there are a couple major differences between them. At the top, your legs should be almost straight. The first thing people ask about the reverse lunge is the knee benefits, as it tends to be revered as more friendly to the joints of the leg. Additionally, a lifter can perform front foot elevated reverse lunges (see variations below) to increase the range of motion and quadriceps involvement. Reverse lunges also keep your spine in a more neutral position. The lunge will be performed walking or with a step forwards, backwards, and sideways, while the split squat is static. The front foot is slightly elevated during this movement, making the subsequent step-down more pronounced and difficult. The lunge is a great option for beginners and athletes trying to perform unilateral training in a variety of ways, and the split squat is a great tool for teaching unilateral movements in general to beginners. The lunge will be performed walking or with a step forwards, backwards, and sideways, while the split squat is static. There is really no true “best” when it comes to deciding between the lunge and split squat. One way to think about these movements is to consider how you want to use them, as this can then suggest which will be “best” in your current training plan. Elevated Backward Lunge 1. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. There are many reasons you should incorporate elevated lunge into your workouts. 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Front Foot Elevated Reverse Lunges — TechniqueWOD 135 w/ Doug Larson. Learn how this unique exercise execution benefits the abductors and adductors muscles in particular. I’ve seen articles in which coaches prescribe “Bulgarian lunges” with the back foot elevated extremely high to maximize the work of the front leg. While the lunge is admittedly one of the most popular exercises to strengthen your glutes, here's why the Bulgarian split squat is actually better for your butt. These benefits will have carryover for each movement, and every level of fitness can employ them to their advantage. Lower body explosive single-leg movement. Like most unilateral movements, these exercises can be great at bringing attention to lagging or weaker areas on the body. Dr. Eric Serrano MD demonstrates the double quarter pause advanced execution method for experienced trainees. The benefits of the Bulgarian split squat are that it… If that’s what you’re looking for, look no farther than the elevated lunge. With your front foot elevated, your front hip can fully flex. The split version allows you to work your quads, hamstrings, and glutes with more intensity than the lunge, which is less fatiguing to your muscles. Complete the desired number of reps on one side, then switch legs. Alternate Names: RFESS, rear foot elevated split squat, romanian lunges, stationary romanian lunge, deep split squat Bulgarian Split Squat (RFESS) Variations And Progressions After you’ve gotten the hang of the bulgarian split squat (RFESS), there are other variations you can try to make them more challenging. In this guide you’ll learn how to do bulgarian split squats, (aka rear foot elevated split squats, or RFESS for short), how to do lunges and how to do a bunch of variations and progressions of these exercises. Founded by Scott H. Mendelson, Infinity Fitness® is dedicated to the rapid success of our clients worldwide. (Please, hear me out before you slap the wuss tag on me and search for the next "do squats and drink milk" article.) In a split squat, you move either your body or the free weight up and down along the static line created by your legs. BarBend is the Official Media Partner of USA Weightlifting. It’s not mentioned in the lists above, but both movements will also each have carry over to the smaller pelvis stabilizer muscles as well. Benefits Pushing the rear foot into the bench increases the muscle contraction intensity while stretching the psoas during the exercise. CrossFit Changed How They Communicate with Affiliates. This move will do it like no other. Pushing the rear foot into the bench increases the muscle contraction intensity while stretching the psoas during the exercise. Beginners, for example, will develop balance and hip flexibility, along with strength, size, and the all-important ability to endure a high level of discomfort while training. Benefits of the Lunge and Split Squat. Elevated lunges are one of the best exercises going for getting into the glutes (the muscles of your backside). When is foot is not elevated, the lifter can more safely handle greater weight. The torso should be perfectly straight during the lowering and lifting phase of the exercise. In fact many of the single leg unsupported exercises are frequently used as dynamic warm-up exercises and are excellent for more experienced trainees in that function. The first major difference between these two movements is the way in which they are performed. Long story short, if you want to build bigger, stronger legs, then it’s a good idea to perform both the lunge and split squat and program them based off of your current workout’s goals. In this post I’ll be going over the main benefits of the Bulgarian split squat (also known as the “rear foot elevated split squat”) and outlining how to perform them correctly, as well as providing some additional form tips you can employ to ensure that you get the very most out of the exercise. A tight psoas is problematic for many trainees. World records, results, training, nutrition, breaking news, and more. Posture will be improved from having strong, well-developed glutes. Both the lunge and split squat hold plenty of benefits — it really comes down to how you want to use them and the intent in which you are. Individual results may vary, please read our complete product terms and disclaimers. The rear foot elevated split squat (aka the Bulgarian split squat) has become my primary lower body strength exercise. Infinity Fitness, Inc. *These statements have not been evaluated by the Food and Drug Administration. 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