However, the main difference is that your back leg is elevated for a Bulgarian split squat. Bulgarian Split Squat vs Lunge.

The body position during … Maintaining a slight natural forward torso lean onto the heel of the front leg is essential for proper lunge technique. The muscles used during the lunge exercise include: Glutes; Quads; Hamstrings When talking about back squats vs. split squat, he said the following: “If I had to sum up my thoughts on the topic, it would come down to risk vs. reward! Great single leg exercises for the quads can include the dumbbell Bulgarian split squat, front loaded barbell forward lunge, and high step up. Most people think a lunge or split squat is an upright movement with the torso perpendicular to the ground throughout. The Bulgarian split squat is a subclass of the split squat exercise.

The split squat hammers in sound movement patterns while allowing your body to distribute forces and tension that create stability through the hips and core. They share the same joint movements and exercise technique, but the Bulgarian version is a more challenging movement. You should never do lunges for low reps with heavy weights.

From a standing position, take a long step forwards as if performing a lunge. When comparing the Lunge to the Split Squat, one of the obvious differences is the “Walking Lunge” or Alternate Lunge requires you to switch the forward leg with each rep while the Split Squat targets one leg at a time. In a lunge, both the front and back legs are activated during the exercise. How To Do The Split Squat. A Bulgarian split squat is very similar in execution to a traditional lunge.

In a split squat, the rear leg is at rest and all weight is put on the front leg. Bulgarian Split Squats Vs. Split Squats. The purpose of a split squat and a lunge is to target one leg while performing a squat type of exercise. Both are essentially a squat with one leg in front of the other. The squat is not only the safer exercise out of two, but it also allows you to lift more weight. The heel of your back foot should be raised. Great single leg exercises for the hammies can include the single leg RDL, prisoner single leg back extension, and single leg gliding leg curl. If I had to choose between bilateral squats and split squats, I’m choosing split squats because they are much less technical and way easier to teach, especially to large groups.

Below Clean Health Co-Director Claudine Newton performs a back food elevated dumbbell split squat. However this represents flawed mechanics. It’s better to use the squat as a general strength builder and perform lunges for higher reps with light weights as a supplementary work. Like a standard squat, the split squat and lunge movements involve knee and hip extension. This transfers more of the weight to the front leg. You also remain stationary during a split squat and move either forward or backward completing a lunge. The split squat requires both feet be kept on the ground, thus focusing on the motor control and stability.

If there’s any exercise that could be considered the bread and butter of many a fitness routine, it’s the bodyweight lunge. This makes it a better strength builder.

Okay, Bulgarian split lung one of my favorites and great for the glutes. However, the standard squat works both legs simultaneously, while the split squat and lunge focus on one leg at a time -- the front leg.