I have always known that BSS (Bulgarian split squats) are a top tier lower extremity exercise. Even @ a younger age due to the fact that several people absolutely despised having the do the exercise. Anything that is good, brings results, or has a great return usually requires a lot of work. 

BSS are a highly effective movement for developing the lower extremities. They have the ability to combine multiple components like stability, balance, mobility, strength, & hypertrophy, creating an extremely powerful/efficient movement pattern. But, let’s dive into more detail. Why should you integrate the Bulgarian split squat into your lower extremity training. 

1. Extremely versatile: I like to claim the BSS as a versatile movement due to the fact that just by simply adjusting joint angles, manipulating mechanics, or shifting which modality you use (+ more), you can favor/concentrate on either the anterior (quads) or posterior (glutes/hamstrings) chain. 
2. Unilateral strength/movement development: I have discussed unilateral movements in the past & dove into deep detail about why they are important to integrate into a training program. Balanced development is one of the key factors I will mention. Legs & other areas of the body can experience imbalances when bilateral movements are favored & utilized redundantly within a training program. Especially if executed in-efficiently. Check out my supporting blog on the importance of unilateral movements: https://www.cptlij.com/blog?id=67d0cb0815cd4e7a11afb4bc
3. Range of motion manipulation: In comparison to regular lunges or squats, elevating the rear foot/ankle complex can allow for a deeper ROM. This can cause increases in fiber recruitment & concentrated activation. Increasing ROM like this can help develop better mobility habits in areas like the hip, knee, & ankle joint, which can help with longevity, as well as improved movement patterns & balanced development. It can also help with furthering performance. Check out my blog post on full ROM integration: https://www.cptlij.com/blog?id=67bcf9a35dbc381b67b81d22

• High activation rate: BSS involve knee extension & hip extension. These movements can be of higher difficulty to execute when integrating heavier loads, slower tempos, & other manipulated overload/acute variable techniques. In simplified terms, glutes & quads have to work extra hard to execute the movement. Hamstrings can be targeted efficiently as well depending on joint angle manipulation, but for the most part they are an assisted portion of the movement (for stabilization & hip extension). 

1. High core activation required: This is common for unilateral movements in general. But, BSS in particular requires a hefty stabilization factor to take place, calling for the core to stay engaged to execute the movement in an efficient manner. this can help improve overall stability & coordination in general. 
2. Decrease in spinal load: In comparison to a movement like barbell squats, which requires spinal compression, BSS can be a great alternative for those who experience spinal issues or back issues. 
3. Functional strength: BSS mimic real life movements ( jumping, running, cutting movements), making them highly effective in different variations for athletes looking to improve performance & functional strength. 

Peer review articles supporting the material above:

This study compares the Bulgarian split squat (BSS) to the traditional back squat (BS), focusing on joint kinetics and kinematics. The findings suggest that both exercises are hip-dominant; however, the BSS places less demand on the knee joint, making it a suitable option for targeting hip extension while minimizing knee stress. https://pmc.ncbi.nlm.nih.gov/articles/PMC8136570/?utm_

This research examines muscle activation during the Bulgarian squat under various conditions, including added vibration, suspension, and unstable surfaces. The study provides insights into how these variations can influence muscle engagement, highlighting the versatility of the Bulgarian squat in targeting different muscle groups. https://pmc.ncbi.nlm.nih.gov/articles/PMC6709890/?utm_

This study investigates the impact of the Bulgarian split squat exercise on 20-meter sprint performance. While the research focuses on sprint outcomes, it also sheds light on the broader applications of the Bulgarian split squat in athletic performance. https://redfame.com/journal/index.php/jets/article/view/3391?utm_

This study compared muscle activity using the same relative resistance in squats and Bulgarian squats on stable and unstable surfaces. The findings suggest that the Bulgarian squat can effectively activate lower body muscles, which is essential for muscle growth. https://www.researchgate.net/publication/266153105_Muscle_Activation_and_Strength_in_Squat_and_Bulgarian_Squat_on_Stable_and_Unstable_Surface

This study investigated the grouped and individualized load-velocity profile (GLVP vs. ILVP) in Bulgarian split squat using Smith machine and free weight. https://peerj.com/articles/15863/

The results of this study demonstrated that suspended lunges provide no additional benefit than Bulgarian squats to enhance lower body muscle activity. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0221710

This study shows the existence of an activation pattern of each of the muscles in the three proposed exercises could be used for muscle assessment and as a tool for injury recovery. Includes BSS as a muscle activation exercise. https://www.biorxiv.org/content/10.1101/574210v1.abstract