10 Best Exercises to Superset with Bulgarian Split Squat

Bulgarian Split Squats are a powerhouse move on their own, bringing a deep burn to your quadriceps and hammering those hamstrings.

When you pair them with a well-chosen superset partner, you’re setting the stage for unprecedented growth and strength development.

I’ve been a collegiate strength coach for 20 years and in this article, I will be sharing the top exercises to superset with Bulgarian Split Squats to help you carve out powerful legs and a rock-solid core.

Whether you’re an athlete striving for peak performance or just looking to intensify your training plan, this guide will give you the perfect pairings to bring that extra punch to your lower body workouts.

Keys to Creating a Quality Superset

Optimizing your strength program with the right superset pairings can be a game-changer.

When it comes to choosing the perfect match for Bulgarian Split Squats, it’s crucial to focus on a few key principles:

Muscle Group Engagement

Bulgarian Split Squats are primarily lower-body exercises focusing on the quadriceps, hamstrings, and glutes.

To create a balanced superset, you might opt for exercises that target the antagonistic muscle groups such as the hamstrings or muscles in the upper body to foster full-body development.

Equipment Availability

To maintain a seamless flow in your training plan, choose an exercise that can be performed with the same or minimal equipment, facilitating a quick transition between the two movements.

Recovery and Breathability

Breathability is a word, right?

Considering an exercise that allows for a slight recovery or a different type of exertion can be beneficial.

Exercises focusing on stability or core engagement can be a great choice, providing a breather for the legs while still working on strengthening other areas.

Personal Goals and Preferences

Tailor your Superset pairings to meet individual goals, whether it be increasing strength, improving mobility, or enhancing endurance.

Always take into account the individual preferences and physical capabilities of the person following the training program.

Best Exercises to Superset with Bulgarian Split Squats

Here they are, in no particular order, my favorite movements to pair up with Bulgarian Split Squats:

Push-Ups

Why: Push-ups engage the upper body, providing a well-deserved rest for your legs while still maintaining the intensity of the workout.

It helps in creating a balanced full-body workout routine.

How To

• Begin in a high plank position with hands slightly wider than shoulder-width apart and feet together.
• Keep your body in a straight line from head to heels, engaging your core.
• Lower your body towards the ground by bending your elbows, going as low as you can while maintaining a neutral spine.
• Push back up to the starting position, fully extending your arms.
• Ensure your hips are not sagging or lifting too high to maintain a straight body line.

Bent-Over Rows

Why: Incorporating Bent-Over Rows targets the back muscles, promoting a strong upper body while allowing the leg muscles to recover momentarily before the next set of Bulgarian Split Squats.

How To

• Stand with feet hip-width apart, knees slightly bent, and hold a barbell or dumbbells in front of you with an overhand grip.
• Hinge at the hips and bend forward slightly, keeping your back straight and nearly parallel to the floor.
• Pull the weight up to your abdomen, driving your elbows straight back.
• Slowly lower the weight back down in a controlled movement to the starting position.
• Repeat the motion, maintaining a braced core and a neutral spine throughout the exercise.

Bench Dips

Why: Performing Bench Dips focuses on the arms and helps in building upper body strength, creating balance with the lower body exertion experienced during Bulgarian Split Squats.

How To

• Find a stable bench or chair and sit down, placing your hands next to your hips, fingers pointing forward.
• Slide your buttocks off the bench, extending your legs out in front of you.
• Lower your body by bending the elbows until they reach a 90-degree angle.
• Push back up, extending your elbows and returning to the starting position.
• Ensure your back remains close to the bench to avoid unnecessary strain on your shoulders.

Russian Twists

Why: Russian Twists is a core-centric exercise that not only gives a break to the lower body but also helps in building a strong core which is essential for maintaining stability and balance, benefiting the overall performance of your Bulgarian Split Squats.

How To

• Sit on the ground with your knees bent and feet flat on the floor.
• Lean back slightly, keeping your back straight and lifting your feet off the ground to engage the core.
• Hold your hands together or grab a medicine ball, and twist your torso to one side, bringing your hands beside your hip.
• Twist back to the other side to complete one rep.
• Maintain a controlled movement, keeping your core engaged throughout.

Mountain Climbers

Why: Mountain Climbers are a dynamic exercise that amplifies the cardiovascular intensity of the superset and actively engages the core, supporting an enhanced execution of Bulgarian Split Squats over time.

How To

• Start in a high plank position, with hands under shoulders and body forming a straight line from head to heels.
• Draw your right knee into your chest, then swiftly switch and draw the left knee into your chest, similar to a running motion.
• Maintain a braced core and avoid hiking your hips to keep a steady pace.
• Continue the movement, alternating legs, for the designated number of reps or time duration.

Plank

Why: Holding a Plank posture between sets of Bulgarian Split Squats enables you to work on your core strength and stability, which is fundamental in executing lifts and maintaining a strong posture.

How To

• Begin in a forearm plank position, with elbows directly under shoulders and forearms parallel, hands flat on the ground.
• Extend your legs behind you, resting on your toes, with your body forming a straight line from head to heels.
• Engage your core, glutes, and quads, holding this position for the determined time.
• Keep your head in a neutral position, focusing on a spot on the floor to avoid neck strain.

Hammer Curls

Why: Integrating Hammer Curls helps in building bicep strength, promoting upper body development, and brings a complementary upper body focus to the lower body-centric Bulgarian Split Squats.

How To

• Stand upright holding a dumbbell in each hand, arms fully extended, and palms facing your torso.
• Keep your upper arms stationary, curl the weights while contracting your biceps as you breathe out. Only your forearms should move.
• Slowly return to the starting position as you breathe in.
• Maintain a straight back and engaged core throughout the movement.

Shoulder Press

Why: This exercise targets the deltoids, fostering upper body strength.

Seated Shoulder Press pairs nicely with Bulgarian Split Squats as it allows the lower body to recover while the focus shifts to the upper body.

How To

• Sit on a bench with a back support, holding a dumbbell in each hand at shoulder level.
• Keep your back firmly against the bench and feet flat on the floor.
• Press the dumbbells upward until your arms are fully extended, but without locking the elbows.
• Slowly lower the dumbbells back to the shoulder level in a controlled manner.
• Repeat the process, maintaining a tight core and steady breath.

Romanian Deadlifts

Why: By following Bulgarian Split Squats with Romanian Deadlifts, you engage the posterior chain more intensely, promoting a well-rounded leg workout that targets both the quadriceps and the hamstrings.

How To

• Stand upright holding a barbell or dumbbells at hip level, with knees slightly bent.
• Hinge at the hips and lower the weights along the front of your legs, maintaining a straight back and a slight bend in your knees.
• Lower until you feel a stretch in your hamstrings, then reverse the motion to return to the starting position.
• Engage your glutes and hamstrings as you stand back up, keeping the weights close to your body throughout the movement.

Squat Jumps

Why: Including an explosive movement like Squat Jumps helps enhance power and agility, bringing a plyometric element to your training program that harmonizes with the strength-building nature of Bulgarian Split Squats.

How To

• Begin in a squat position with your feet shoulder-width apart and your toes pointing slightly outward.
• Descend into a squat by pushing your hips back and bending your knees.
• Explode upwards into a jump, swinging your arms upward and extending your legs fully.
• Land softly, absorbing the impact with your legs, and immediately descend into the next squat to continue the movement.
• Maintain an upright torso and engaged core throughout the exercise to prevent any lower back strain.

Final Thoughts

Crafting the perfect superset pairing is a pivotal element in any strength program, and the Bulgarian Split Squat serves as an ideal foundation due to its intense lower-body engagement.

Complementing it with exercises that target various muscle groups can foster a holistic and dynamic training plan.

From strengthening your upper body with Shoulder Press and Tricep Dips to enhancing core stability through Plank and Russian Twists, I’ve outlined combinations that can maximize your training (and your time) in a number of different ways.

Finally, no matter what combination you choose, always remember to focus on proper form and technique to reduce any likelihood of injury in the weight room.

More Links and Info

Want more supersets to ramp up your workouts? Check out the best exercises to pair up with some other popular movements:

Best Exercises to Superset with Arnold Press

Killer Pull-up Supersets to Maximize Gains

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