Was recently just thinking about this. My conclusion is they are exactly the same except like you said, more stabilizers are involved in the Bulgarian. On a leg press, moving the backrest closer to your legs forcibly hinges your hips engaging your glutes and hamstrings more just as in a Bulgarian you can utilize a forward lean for more posterior emphasis. And as such, moving the backrest away from your legs/staying more upright puts more emphasis on the quads. Best way to program it for balanced anterior and posterior engagement= putting the balls of your feet at the bottom to mimic a body weight sissy squat and have the backrest as close to your feet as you can tolerate
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Good info both good exercises and easier on your lower back
Take some time to master the balance aspect, but the Bulgarian split squat can definitely be loaded very heavily
Once you got the balance and strength down, you can load 50lbs easily
Man, my goal is a big fat booty 😂
I feel like single leg press is a regression on the Bulgarian split squat.
A recent hack? I feel like this has been around for a while.....like before the internet.
Very helpful. Thank you.
When did Nick Miller get so jacked?
what if you do bulgarian split squats in the smith machine for stability? does it make sense or it ends up being the same as the single-leg press?
Do both in same workout?
Was recently just thinking about this. My conclusion is they are exactly the same except like you said, more stabilizers are involved in the Bulgarian.
On a leg press, moving the backrest closer to your legs forcibly hinges your hips engaging your glutes and hamstrings more just as in a Bulgarian you can utilize a forward lean for more posterior emphasis. And as such, moving the backrest away from your legs/staying more upright puts more emphasis on the quads.
Best way to program it for balanced anterior and posterior engagement= putting the balls of your feet at the bottom to mimic a body weight sissy squat and have the backrest as close to your feet as you can tolerate