Ananya Panday impresses with heavy Bulgarian split squats amid a tight ‘Tu Meri Main Tera…’ schedule

Ananya Panday performed 17.5 kg Bulgarian split squats. Here’s what the exercise is, its benefits, and how to do it correctly (ananyapanday/ instagram)

There’s no stopping Ananya Panday this year. Her calendar may have been choc-a-bloc with professional commitments, but that hasn’t affected her loyalty to the gym or her workouts. The actress, who is busy promoting her upcoming film Tu Meri Main Tera, gave fans a glimpse of her recent workout where she performed Bulgarian split squats with 17.5 kg in each hand.

If this piques your interest, here’s what you need to know about Bulgarian split squats: their benefits and how to do them.

What are Bulgarian split squats?

According to Healthline, the Bulgarian split squat is a unilateral exercise that targets one side of the body at a time. It is beneficial for building lower body strength, increasing athletic performance, and supporting recovery after leg injuries.

Also Read: Stronger legs, no gym needed: 8 at-home exercises backed by experts

Benefits of Bulgarian split squats

Builds lower body strength: A Bulgarian split squat is excellent for the glutes, hamstrings, and quadriceps, and helps in shaping and toning the legs.

Prevents knee injuries: It improves alignment, stability, lowers strain, and supports knee stability by strengthening the lower leg muscles, especially the hamstrings, calves, and quadriceps.

Increases hip flexibility: This exercise works the hip flexors and abductors, helping stabilise the pelvis, reduce back pain, and improve hip flexibility for better posture.

Promotes weight loss: By working the body’s muscles and increasing heart rate, it supports weight loss. Adding heavy weights makes it more effective.

Increases balance and stability: It activates the stabilising muscles in your core and knees, improving balance and stability.

Improves athletic performance: It can improve performance in activities like jumping, swimming, and running, as it strengthens key muscles in the body, as per Healthline.

How to do Bulgarian split squats:

Stand with your feet hip-width apart. Put the right foot forward and place the left foot on a bench behind you that is just below knee height.

Hold a dumbbell in each hand in a vertical position. Keep the elbows close to the rib cage throughout the exercise.

Also Read: 7 best quad exercises for sculpted leg muscles

Adjust your position so you can lunge comfortably. Keep the back straight and brace your core while lowering the left knee towards the floor.

Before the left knee touches the floor, drive the right foot into the ground, draw back on the right knee, and push the top of the left foot into the bench to stand back up. Do your reps, then switch legs.

FAQs on Bulgarian split squats:

How can I ensure proper form while doing Bulgarian split squats?

Keep your back straight, brace your core, and make sure your knee doesn’t go past your toes during the lunge.

Can Bulgarian split squats help with knee pain?

Yes, they strengthen the muscles around the knee, improving stability and potentially reducing knee pain.

How often should I do Bulgarian split squats?

It depends on your fitness goals, but incorporating them into your routine 2-3 times a week can be effective.

Are Bulgarian split squats suitable for beginners?

Yes, start with lighter weights and focus on maintaining proper form before progressing to heavier weights.