If a trainer advocates for a specific exercise to bolster knee strength and overall health.
The Bulgarian split squat (BSS) is a versatile exercise that can help strengthen the muscles around the knee joint, potentially reducing injury risk and alleviating stress on the joint. This workout move, which requires minimal equipment, has gained popularity for its ability to enhance balance, unilateral leg strength, hip mobility, and core stability, all of which contribute to better knee function and joint health.
To perform the Bulgarian split squat correctly and optimize knee health:
- Set-up: Stand a couple of feet in front of a bench or elevated surface. Place one foot behind you on the bench.
- Execution: Lower your hips by bending the front knee, ensuring the front knee tracks in line with your toes and does not collapse inward or extend too far past the toes. Keep your torso upright and core engaged.
- Depth: Lower until the front thigh is parallel to the floor or slightly below without causing knee discomfort.
- Balance: Focus on steady controlled movements to improve balance; stabilize through the hips and engage core muscles.
- Repetitions: Start with bodyweight or light weights to master form, then progress to adding resistance 2–3 times per week.
Expert tips: - Maintain an upright posture to reduce excess stress on the knee and lower back. - Avoid letting the knee track too far forward past the toes to protect the joint. - Use a shallower range of motion or reduce weight if there is knee pain. - Incorporate proper hip hinge and glute activation to offload the knee. - Perform BSS regularly for improved joint stability and unilateral strength—all aiding knee health.
If you struggle with balance during the Bulgarian split squat, you can hold a fixed surface like a wall for support. To increase resistance, you can hold a kettlebell at your chest or grasp dumbbells at your sides. The recommended sets and reps for the Bulgarian split squat are 3 sets of 10-12 reps.
Knee injuries are incredibly common, and strengthening lower-body muscles can help maintain knee health. Alternative joint-friendly exercises, such as yoga for knee pain and isometric exercises, can be beneficial for those with knee issues. The Bulgarian split squat helps build up the quad muscles, which support the knee joint.
The Fit&Well Newsletter provides achievable workout ideas, health tips, and wellbeing advice, including incorporating the Bulgarian split squat into your routine for stronger knees and better overall lower-body function. If squats cause discomfort or limitations, the Bulgarian split squat can be a suitable alternative.
[1] "Bulgarian Split Squat: Everything You Need to Know." Verywell Fit, 16 Jan. 2020, www.verywellfit.com/bulgarian-split-squat-4141097.
[2] "Bulgarian Split Squat: The Ultimate Guide." Muscle & Strength, 24 June 2020, www.muscleandstrength.com/workouts/bulgarian-split-squat.html.
[3] "Bulgarian Split Squat: Form, Benefits, and Variations." Healthline, 15 Mar. 2021, www.healthline.com/health/fitness-exercise/bulgarian-split-squat.
[4] "Bulgarian Split Squat: How to Do It and Why It's Great." Shape, 20 Jan. 2020, www.shape.com/fitness/workouts/20200116/bulgarian-split-squat-how-to-do-it-and-why-its-great.
[5] "Bulgarian Split Squat: The Ultimate Guide." Men's Health, 2020, www.menshealth.com/uk/building-muscle/a29564747/bulgarian-split-squat-guide/.
- Incorporating the Bulgarian split squat into your fitness-and-exercise routine can aid in improving joint health-and-wellness, as it helps strengthen muscles around the knee joint, such as the quadriceps, potentially reducing injury risk.
- For individuals who struggle with balance during the Bulgarian split squat, incorporating yoga poses may help enhance flexibility and stability, thus facilitating better performance of this exercise.
- To maintain a holistic health-and-wellness approach, one may consider adding yoga sessions dedicated to improving knee health, as well as isometric exercises, to their health-and-wellness regimen, in addition to regularly performing the Bulgarian split squat.
