Improve Strength, Mobility and Balance With Bulgarian Split Squats

在力量训练的游戏中，单腿练习like Bulgarian split squats tend to take a back seat to standard leg-builders like squats and deadlifts. Big mistake. Incorporating Bulgarian split squats into your routine delivers serious benefits.

• What are Bulgarian split squats?Also known as "rear foot elevatedsplit squats，“保加利亚裂缝涉及在将后脚放在高架表面上的同时，将其伸入位置。
• 保加利亚的下蹲和弓步有什么区别？乍一看，保加利亚的下蹲可能类似于弓步，但是有几个关键差异: First, your rear foot is elevated. Second, both feet stay put. These differences contribute to some of the unique benefits of Bulgarian split squats, such as their ability to建立平衡与稳定性并增加髋关节迁移率。
• What muscles do Bulgarian split squats work?Bulgarian split squats target the glutes and the muscles of the legs, specifically the quads in the fronts of your thighs. Your hamstrings and calves are involved as well. And because this exercise challenges your balance, your core also engages to help keep you stable, says Megan Kaye, MS, CSCS, fitness director atFredericksburg Fitness Studio。
• What are the benefits of Bulgarian split squats?将保加利亚的蹲式下蹲添加到您的日常活动中可以帮助您修复肌肉失衡, improve balance and stability, strengthen several major muscle groups and increase hip mobility, says詹姆斯·德·莱西（James de Lacey），女士新西兰奥克兰的力量和条件教练。

"We all have a dominant leg," de Lacey tells LIVESTRONG.com, and many of us unwittingly let our dominant leg take over for our weaker leg during everyday activities and bilateral (two-legged) exercises.

发生这种情况时，随着时间的流逝，双方之间的强度差距会变得更大。保加利亚分裂蹲等单腿练习使您可以一次在一条腿上工作，这可以帮助缩小这一差距。

固定力量失衡对每个人都是有益的。瑞安·戴利（Ryan Daly），CPT, a head sports performance coach at Project TRNSFRM. Strength imbalances can contribute to faulty form when exercising and姿势不佳其余时间。

Daly告诉Livestrong.com：“这两种事情都是造成损伤的常见原因，例如肌肉菌株和肌腱炎。”

Single-leg exercises like the Bulgarian split squat are essential for building balance and stability. If you only do two-legged exercises, your ability to balance on one leg can diminish quickly, de Lacey says.

由于单腿平衡和稳定性在许多运动和日常任务中都起着关键作用，因此将保加利亚的蹲式下蹲融入日常工作中可能会帮助您更轻松地进行这些活动。

保加利亚分裂蹲的一个偷偷摸摸的津贴是增加髋关节迁移率。德·莱西说：“您会发现放在板凳上的腿在臀部和股四头肌肌肉上伸展了巨大的伸展。”

As you bend your knee, the main muscle being stretched is the rectus femoris (one of the four quadriceps muscles in the front of the thigh). This muscle crosses the hip and knee joints and is responsible for hip flexion (lifting the knee or bending over) andknee extension(straightening the knee), de Lacey says.

Given that many of us deal with tight hips from长时间坐着，任何使我们的臀部伸展和移动的运动都可以大有帮助轻松的紧密度。

保加利亚的下蹲是复合运动，这意味着它同时发挥多种肌肉。当您进行保加利亚裂缝时，您将击中四边形，臀部，腿筋，小腿和核心。

"This helps you save time when working out, burn more calories and prevent overworking any single muscle group," Daly says.

当保加利亚分裂的蹲在主要腿部腿时，他们也挑战你的核心肌肉。As you squat down, your core muscles contract to help you stay balanced and stable on a single leg, Daly explains. The result? A stronger midsection.

德·莱西说：“通过经验，我发现这是最舒适的脚部位置。”

替代方法是弯曲脚，将脚趾放在您身后的长凳上。但是，如果您没有良好的脚趾或髋关节机动性，您可能会发现这个职位不舒服，甚至很痛苦。塞满脚趾还会导致您不小心旋转臀部，扔掉表格，并将一些焦点从臀部中移开。

德·莱西说，许多人犯了一个错误的错误，即靠在前脚的球上，但是您会通过推动全脚来发现更加稳定。尝试将体重保持在领先地位上。这样做可以减少您的几率knee pain从练习中，德莱西说。

您在健身房和健身工作室中找到的长凳往往是保加利亚裂缝的理想高度。

德·莱西说：“较低的长凳或盒子可以工作，但如果膝盖撞到地板，可能会限制您的运动。”选择柔软的长凳或使用毛巾缓冲脚踝。如果您在家中搬家，请尝试沙发或奥斯曼帝国 - 坚持边缘以避免脚下沉入too很多。

凯说，确保前膝盖不会掉进或掉出来。专注于保持膝盖与脚踝保持一致。这将有助于防止膝盖疼痛。

Aim to keep your front shin and rear quad vertical throughout the exercise.

德·莱西说：“虽然膝盖有一个可以追踪脚趾上方的地方，但保加利亚的划分蹲最好在垂直或靠近的前胫骨上表演。”“这使您可以利用大的臀部肌肉并减轻膝盖的压力。”

就您的后腿而言，保持四边形垂直方向将使您能够实现更深的运动范围。德·莱西说：“如果您在下降时向前或向后走得太远，那么您将难以深入，而且会感到尴尬。”如果您在动作时会感到不舒服的拉力或臀部，请相应地调整您的位置。

Try these threeBulgarian split squat variations进步，使其更具挑战性。

Once you've mastered the body-weight Bulgarian split squat, the best way to take things to the next level is to add a dumbbell or two. "This is where I would recommend all beginners to start when loading the Bulgarian split squat," de Lacey says.

您可以将一个或两个哑铃放在侧面或肩膀前的架子位置。选择哪种选项感觉最舒适。

"The barbell is the king when it comes to装载练习很重," de Lacey says. Use a barbell if you've nailed the dumbbell Bulgarian split squat variation and you're looking to build maximal strength.

唯一的缺点是：杠铃在背部后面的定位可能会使保持平衡更加困难，因此，如果您仍然难以在体重或哑铃保加利亚分裂蹲下平衡时，请不要尝试这种变化。

Performing the Bulgarian split squat from a deficit (i.e., with your front foot elevated) forces your muscles to move through a larger range of motion.

"This large range of motion means your muscles need to perform more work with greater time under tension, which leads to more肌肉生长," de Lacey says. You'll feel a big stretch under your glutes in the front leg and the hip flexor and quadriceps in your back leg.