BACK FOOT ELEVATED SPLIT SQUATS “BULGARIANS”
GLUTEUS MEDIUS, RECTUS FEMORIS, VASTUS MEDIALIS, VASTUS LATERALIS
– 5 Variations of Bulgarians
Muscle activity of Bulgarian squat. Effects of additional vibration, suspension and unstable surface – 2019 – Aguilera-Castells
Procedure
– 20 physically active males; 5 repetitions of:
(a) front foot on floor – back foot on bench
(b) front foot on floor – back foot suspended
(c) front foot on Bosu – back foot suspended
(d) front foot on Vibro30 – back foot suspended
(e) front foot on Vibro40 – back foot suspended
Results
– tested the front leg
Gluteus Medius: Vibro40 + Suspended 65 . Bosu + Suspended 65 . Vibro30 + Suspended 55 . Floor + Bench 45 . Floor + Suspended 45
Rectus Femoris: Vibro40 + Suspended 45 . Bosu + Suspended 45 . Vibro30 + Suspended 35 . Floor + Bench 35 . Floor + Suspended 35
Vastus Medialis: Vibro40 + Suspended 75 . Bosu + Suspended 70 . Vibro30 + Suspended 70 . Floor + Bench 65 . Floor + Suspended 65
Vastus Lateralis: Vibro40 + Suspended 85 . Bosu + Suspended 80 . Vibro30 + Suspended 75 . Floor + Bench 70 . Floor + Suspended 65
GLUTEUS MEDIUS, VASTUS MEDIALIS, VASTUS LATERALIS
– Bulgarians vs. Squats
Comparison of Lower Extremity EMG Between the 2-Leg Squat and Modified Single-Leg Squat in Female Athletes – 2010 – McCurdy et al
Procedure
– 11 Division I female athletes soccer, softball, and track
– 3 parallel repetitions at 85% of their 3RM
Exercises – Same Relative Intensity
1. Modified Single Leg Squat = Bulgarians
2. Parallel Squats
Mean Test Results
Gluteus Medius: Bulgarians 40 . Parallel Squats 25
Vastus Medialis & Vastus Lateralis: Parallel Squats 105 . Bulgarians 70