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Ananya Panday, who is currently gearing up for the release of Tu Meri Main Tera Main Tera Tu Meri, shared a video on Instagram Stories on Tuesday, December 2, in which she is performing the highly popular Bulgarian split squats. Giving her fans another glimpse of her fitness, the 27-year-old lifted a total of 35 kg in her hands. “Bulgarian split squats with 17.5 kg weight in each hand,” he wrote alongside the black and white video. Here’s everything you need to know about the popular exercise, its key benefits, and the right way to do it.
What are Bulgarian split squats?
A type of single-leg squat exercise, Bulgarian split squats, require people to place one leg back and lift it off the ground, usually on a bench. According to Healthline.com, this unilateral exercise helps train one side of the body at a time.
This exercise is common among athletes because it helps to train the muscles of the lower body, in addition to increasing their athletic performance. Additionally, it can also help in recovering from lower body injuries.
Benefits of Bulgarian Split Squats
1. Compared to back squats, Bulgarian split squats isolate the hamstrings and glutes better. According to Healthline, this exercise focuses on flexibility, range of motion and hip extension.
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2. Unlike traditional squats, Bulgarian split squats are easier to perform, as it puts less stress on your knee joints. This means that people recovering from knee injuries can do this exercise.
3. May be useful in increasing balance and stability as it activates the stabilizing muscles in the core and knees.
4. The biggest use of this exercise is to improve athletic performance which includes running, swimming, jumping and more.
5. Bulgarian split squats don’t put much load on the lower back. This means the risk of injury is minimal.
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While Bulgarian split squats and single-leg squats are unilateral exercises, they are quite different from each other. In the latter, the stabilizing leg comes to the fore as people have to hold it in the air. In Bulgarian split squats, the stationary foot rests behind an elevated surface. This helps people reach deeper.
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