Ananya Panday Shows How To Do Bulgarian Split Squats, Benefits Of Lower-Body Exercise

Student of the Year 2 star Ananya Panday, who was recently seen in her new film Tu Meri Main Tera Main Tera Tu Meri, took to social media to share a glimpse of her life behind the lights, cameras and action. In a video shared on her Instagram story, the 27-year-old star was seen performing a highly popular Bulgarian split squat that works out the lower body.

Ananya Panday Performs Bulgarian Split Squat

Ananya Panday shared a snippet of her fitness regime to her fans in which she was featured squatting while carrying 35 kgs of dumbbells in her hands. She wrote in the caption of the video clips, "Bulgarian split squats with 17.5 kgs in each hand." Have you recently embarked on your fitness journey? Here's everything you need to know about this single-leg squat exercise.

What Are Bulgarian Split Squats?

A Bulgarian split squat is a single-leg squat exercise that requires people to place one leg behind and elevate it off the ground by balancing on a bench or sturdy surface. This unilateral exercise targets the quadriceps. Experts note that practicing the Bulgarian split squat may help improve balance, core strength and address muscle imbalances.

The National Institute of Health (NIH) explains, "Unilateral squats with the same external load per leg produced greater peak vertical ground reaction forces than bilateral squats, as well as higher barbell velocity, which is associated with strength development and rate of force development, respectively." Here are other benefits of Bulgarian Split Squats, and why they're popular among athletes:

Benefits Of Bulgarian Split Squats

1. Flexibility: Bulgarian split squats are a great exercise to isolate the hamstrings and glutes in a proper way. This single-leg squat is an exercise that remains focused on flexibility, movement and hip extension.
2. Knee Exercise: Experts note that Bulgarian split squats are an easy exercise when compared to traditional squats. For individuals who are recovering from a knee injury, they can perform single-leg squats. The National Institute og Health (NIH) states, "Research shows that it's worth the effort: Regularly doing strength and mobility exercises can relieve pain and improve joint function after only a few weeks."
3. Reduce risk of injury: The Bulgarian split squat is a great exercise for those who want to increase balance and stability. Workout like a single-leg squat can help reduce the risk of falls. Talking about balance exercise, Medical News Today states, "Balance exercises can benefit people of all ages. They can help a person improve their body equilibrium, reducing the risk of falls. They are also beneficial to improving athletic performance."
4. Improve athletic performance: This single-leg squat is popular for a reason amongst athletes. Experts note that the Bulgarian split squat helps to improve overall athletic performance such as running, swimming, jumping, sprinting, and similar physical movements.
5. Minimal risk of injury: A single-leg squat is "appropriate for targeting activation, strengthening, and neuromuscular retraining of the gluteus maximus, gluteus medius, and quadriceps", according to the NIH. It does not put pressure on the lower back as other traditional squats do.

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