difference between bulgarian split squats and lunges?

Discussion in 'Strength & Conditioning Discussion' started by christiancore, Mar 24, 2008.

  1. i just youtubed a few videos of split squats, bulgarian SS, and i dont know if these people were doing them wrong, but the looked exactly like what i do for my lunges, except i do them across the floor 10 yards, then come back.

    what am i missing?

    what's the difference?

    what's better?


    side note - i did standing calf raises in the smith machine as opposed to my usual sitting calf machine workout. big difference, my calves have never been sore before, thanks guys!
     
  2. ChaseT.

    ChaseT. Banned Banned

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    <object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/q_Q8FKO7Ueg&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/q_Q8FKO7Ueg&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>
     
  3. so what is that working that my lunges are not?
     
  4. ChaseT.

    ChaseT. Banned Banned

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    Try it and see for yourself.
     
  5. will do. thanks.
     
  6. takeahnase

    takeahnase watching the swarm

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    Forward lunges hit the glutes more, split squats is more quad.
     
  7. cool. in that case, i'll do both.
     
  8. Donut62

    Donut62 Black Belt

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    I use both. I can load lunges much heavier because there is less of a balance problem, bulg ss give a nice deep stretch in the hip flexor of the supporting leg which I feel helps recovery if performed after heavy deads or squats.
     
  9. ahab

    ahab Eater of small villages.

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  10. ratman201

    ratman201 S&P's resident Chef

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    First, Bulgarian split squats put the rear leg at an extreme angle thereby taking the rear quad and glutes largely out of the movement.

    Second, with the back leg elevated you are able to achieve a deeper lunge.

    Lastly, as Donut62 pointed out it gives the hip flexors a nice stretch. Since the hip flexors are tight in many trainees it's just an added benefit.
     
  11. Donut62

    Donut62 Black Belt

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    Same, which I always do them walking style. I believe it puts more emphasis on the hamstrings this way.
     
  12. how do you guys make time for these if you have BS/FS/OHS on a weekly rotation?

    I think they're valuable but they're just so low on my priorities with all the big lifts that I don't make time for them.
     
  13. ratman201

    ratman201 S&P's resident Chef

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    I have them fit in as per WSSB, but this means I don't do BS and FS in the same cycle. OHS are really more of a core/shoulder/upper back exercise for me anyways. It's just a little bit of a trade off by adding a unilateral exercise and dropping a bilateral one.
     
  14. ahab

    ahab Eater of small villages.

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    Unilateral work goes well with goodmornings or other core work as unilateral work is not stressful on your core.

    Right now I'm running a 4 day schedule. (Not in a week)
    back squat
    front squat
    DL
    split squat / goodmornings

    Could probably be organized better. *shrug*

    Next program will incorporate lunges in it instead of split squat. Whats really going to suck is that my next program is probably going to be GVT too. I should just have someone flog me instead.
     
  15. Merrill

    Merrill Purple Belt

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    A way to avoid resetting on the lunges each time is to do static lunges. Assume a split stance and stay in that stance until all reps are complete, then switch legs.

    Bulgarian split squats are a bitch at first because they are awkward and my balance sucked when I first started doing them.

    Also try reverse lunges.

    Doing any of these exercises off a step will increase the range of motion.
     
  16. Klotz

    Klotz Shalom

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    I don't think anyone here recommended the smith machine.
     
  17. Merrill

    Merrill Purple Belt

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    I don't recall this either.
     
  18. takeahnase

    takeahnase watching the swarm

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    I don't think it makes a big difference for calf raises...It was probably standing vs. seated.
     
  19. BJJ in Chicago

    BJJ in Chicago Livin' la vida bomba

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    I use them both on WS4SB. I do split squats on my Lower Body DE day and walking lunges on my Lower Body ME day.
     
  20. TheCuttlefish

    TheCuttlefish Un************ *******

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    -1 squat variation

    +1 Unilateral lift


    I think they were work best at slightly higher rep ranges (at least 6) since you can't use as much weight and load your CNS. This is part of why Joe recommends them in WSSB. They both improve athleticism as well as being an excuse for higher rep and there for more hyper trophic workouts.

    This is almost exactly what I do as well except I prefer elevated SS. I think they compliment the stretch you get during jump training.
     

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