In the realm of Bollywood fitness, Shilpa Shetty reigns supreme. Her dedication to maintaining a healthy lifestyle is evident in her consistent exercise routines, even on holidays. One particular highlight is Shilpa's incorporation of Bulgarian split squats or lunges into her fitness regimen, showcasing the effectiveness of this dynamic exercise.
Understanding Bulgarian Split Squats
The term "Bulgarian split squats" might be a puzzle – not originating from Bulgaria, favoured by Bulgarian athletes, or named after anyone from Bulgaria. Alternatively called "rear foot elevated split squats" (RFESS), this single-leg exercise resembles a standstill lunge. According to Dr. Mickey Mehta, a holistic health expert, in the Bulgarian split squat, one leg bears most of the weight while the other is lifted off the ground. This unilateral exercise targets the quadriceps, glutes, and hamstrings due to its split stance. While recommended for intermediate to advanced athletes, beginners can start on a slightly raised surface without weights to develop control and awareness.
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Performing Bulgarian Split Squats
To execute Bulgarian split squats, follow these steps:
- Stand about two feet in front of a knee-level bench or step.
- Place the top of your right leg behind you on the bench, ensuring your right foot is shoulder-width apart and positioned for a comfortable lunge.
- Roll your shoulders back, engage your core, and lower down on your left leg, bending the knee.
- Maintain proper form, ensuring your knee does not cross your toes.
- Stand back up by pushing with your left foot, using quadriceps and hamstrings.
- After completing reps on one leg, switch to the other.
Also Read: 5 Dumbbell Exercises To Get Rid Of Your Arm Fat
Benefits of Bulgarian Split Squats
The following are the benefits of Bulgarian Split Squats, 0r ‘rear foot elevated split squats’ (RFESS):
- Identify and Correct Imbalances: Correct left-to-right muscle imbalances, enhancing overall symmetry and reducing injury risks.
- Improve Balance: Enhance balance by challenging your ability to maintain the centre of mass above your support base.
- Enhance Hip Flexor Flexibility: Increase hip mobility and flexibility by engaging a wide range of motion during the exercise.
- Lower Back Relief: Reduce pressure on the lower back as compared to traditional squats and leg presses.
- Glute Enhancement: Strengthen and tone the glutes, promoting a lifted and toned appearance with a wide stance.
- Running Performance Improvement: Strengthen leg muscles, contributing to improved running performance for athletes.
Also Read: Shilpa Shetty’s ‘Recipe For Washboard Abs’: Have A Look At Her Fitness Secrets
- Muscle Mass and Strength Gain: Build muscle mass and strength, especially in the legs, through consistent and challenging workouts.
- Effective Fat Reduction: Burn calories and accelerate heart rate, aiding in fat reduction and overall weight loss efforts.
- Comprehensive Lower Body Training: Work multiple muscles in the lower body with a single exercise, making it a time-efficient workout.
- Versatile Anytime, Anywhere Exercise: Perform Bulgarian split squats without special equipment, requiring only a platform for the back foot, making it a convenient exercise for any location.
Bottomline
Shilpa Shetty's endorsement of Bulgarian split squats sheds light on the effectiveness of this exercise for overall strength, flexibility, and muscle engagement. As you consider incorporating this dynamic move into your fitness routine, remember to start gradually and seek professional guidance, especially if you are a beginner. Bulgarian split squats offer a powerful addition to your workout arsenal, contributing to a healthier and more resilient physique.