Bulgarian Split Squats Are Superior To Back Squats When Targeting The Hip Extensors
All squat exercises distribute the work between the knees and the hips. Exercise selection should match the intended goal. A recent study, “Greater Hip Moments in Rear-Foot-Elevated Split Squats Than in Conventional Back Squats With the Same Relative Intensity of Loads“ published in this month’s issue of Journal of Strength and Conditioning Research suggests rear foot elevated split squats (commonly known as Bulgarian split squats) may be better for targeting the hip extensor muscles compared to the traditional back squat.
The Study
A 3D motion capture system and force plate were used to collect data of collegiate rugby players performing 3 reps of double leg back squat (DLBS) and 3 reps of Bulgarian split squat. In order to compare the exercises, relative intensity of load was used. Each rugby player used the amount of weight they normally would use to do a 10 rep set.
Back Squat vs Bulgarians
The hip extensor moment was 44% greater in the Bulgarian split squat compared to the back squat.
The moment of a muscle “reflects the magnitude of the force exerted by each muscle.” (1) The Bulgarian squat demonstrates more dominance in the hip-extensor muscle group in the bottom position of the squat compared to the back squat. In addition, the hip abduction and external rotation moments were greater in the Bulgarian split squat. Hip abduction and external rotation are primarily glute actions at the hip. This increased tri-planar moment pattern specifically fits the action of the gluteus maximus.
A greater maximal hip flexion angle was measured in the Bulgarian split squat; however, there was no difference in forward trunk lean between the two exercises. In fact, the trunk was measured to be more upright during the Bulgarian split squat. This indicates that the hip extensor moment in the traditional back squat may be limited by the increased moment placed on the back extensors. In the back squat, increased load is placed on the low back due to the increased trunk angle. The upright trunk during the Bulgarian squat allows for a greater hip extensor moment without limitations of the low back muscle group involvement. Regarding the knee, there was no significant difference in the extension moment between exercises.
Practical Application
If attempting to specifically target the hip extensors - glutes and hamstrings (with an emphasis on gluteus maximus) - use the Bulgarian split squat in your workout routine.
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References:
Arakawa, Hiroshi1,2; Mori, Miyuki1; Tanimoto, Michiya3. Greater Hip Moments in Rear-Foot-Elevated Split Squats Than in Conventional Back Squats With the Same Relative Intensity of Loads. Journal of Strength and Conditioning Research 37(5):p 1009-1016, May 2023.
Disclaimer: This SciSport blog post is a summary of an article printed in an academic research journal. The purpose of this blog post is to provide readers with academic and educational content in an easy-to-understand format. We take no credit for the material and knowledge presented, and we encourage readers to take a look at the original source provided in the References section
