Bulgarian Squat Research Articles

Reverse Nordic Curl Does Not Generate Superior Eccentric Activation of the Quadriceps Muscle Than Bodyweight Squat-Based Exercises.

The quadriceps femoris is consistently ranked among the muscles most prone to sustain strain injuries in sports involving kicking and sprinting actions. Given the documented preventive effect of Nordic hamstring curl programs against hamstring strain injuries, incorporating exercises that induce eccentric overload on the quadriceps could potentially help mitigate strain injuries within this muscle group. The Reverse Nordic Curl (RNC) has emerged as a viable field-based exercise for eccentrically working the quadriceps. This study aimed to compare quadriceps muscle eccentric activation during the RNC with 3 bodyweight squat-based exercises: single-leg squat (SLS), Bulgarian squat, and forward lunge. Cross-sectional study. Twenty-three healthy volunteers (15 men) were monitored for rectus femoris, vastus lateralis, and vastus medialis electromyographic signal, as well as knee range of motion, while performing 10 repetitions of each exercise. Electromyography data acquired during eccentric phases were normalized by maximum voluntary isometric contraction of the knee extensors. The exercises were compared based on the electromyography and knee range of motion values. RNC generated a similar rectus femoris and vastus medialis eccentric activation compared with the squat-based exercises (P > .05 for all), and a lower vastus lateralis activation than SLS (P < .001). Among the bodyweight squat-based exercises, SLS generated greater eccentric activation than forward lunge and Bulgarian squat for the 3 muscles (P < .05 for all). RNC was performed with lower knee-flexion range of motion than bodyweight squat-based exercises (P < .001). RNC did not produce superior eccentric quadriceps activation compared to bodyweight squat-based exercises, even proving to be less demanding for the vastus lateralis compared to the SLS. These findings may assist practitioners in selecting exercises to elicit quadriceps eccentric stimulus, with a focus on preventing strain injuries.

Patellar Tendon Load Progression during Rehabilitation Exercises: Implications for the Treatment of Patellar Tendon Injuries.

This study aimed to evaluate patellar tendon loading profiles (loading index, based on loading peak, loading impulse, and loading rate) of rehabilitation exercises to develop clinical guidelines to incrementally increase the rate and magnitude of patellar tendon loading during rehabilitation. Twenty healthy adults (10 females/10 males, 25.9 ± 5.7 yr) performed 35 rehabilitation exercises, including different variations of squats, lunge, jumps, hops, landings, running, and sports specific tasks. Kinematic and kinetic data were collected, and a patellar tendon loading index was determined for each exercise using a weighted sum of loading peak, loading rate, and cumulative loading impulse. Then the exercises were ranked, according to the loading index, into tier 1 (loading index ≤0.33), tier 2 (0.33 < loading index <0.66), and tier 3 (loading index ≥0.66). The single-leg decline squat showed the highest loading index (0.747). Other tier 3 exercises included single-leg forward hop (0.666), single-leg countermovement jump (0.711), and running cut (0.725). The Spanish squat was categorized as a tier 2 exercise (0.563), as was running (0.612), double-leg countermovement jump (0.610), single-leg drop vertical jump (0.599), single-leg full squat (0.580), double-leg drop vertical jump (0.563), lunge (0.471), double-leg full squat (0.428), single-leg 60° squat (0.411), and Bulgarian squat (0.406). Tier 1 exercises included 20 cm step up (0.187), 20 cm step down (0.288), 30 cm step up (0.321), and double-leg 60° squat (0.224). Three patellar tendon loading tiers were established based on a combination of loading peak, loading impulse, and loading rate. Clinicians may use these loading tiers as a guide to progressively increase patellar tendon loading during the rehabilitation of patients with patellar tendon disorders and after anterior cruciate ligament reconstruction using the bone-patellar tendon-bone graft.

Impact of velocity-based movement on electromyography activity in standard lower-limb strength exercises

Previous research has shown that the velocity of movement can influence muscle activation. However, no studies have investigated the impact of movement velocity under the same load conditions on electromyography (EMG) activity in knee and hip extensors. This study aims to compare the mean muscle activation of gluteus maximus [GM], biceps femoris [BF], semitendinosus [ST] and rectus femoris [RF] in three hip extension exercises (i.e., squat [SQ], hip thrust [HT] and Bulgarian squat [BS]) with two different movement velocities (i.e., maximum velocity [MV] and controlled velocity [CV]). Fifteen physically active students participated. The mean EMG activity of all targeted muscles was measured. Maximum Voluntary Isometric Contraction was used to normalize EMG muscle activation. All muscles were activated to a greater extent in BS at MV than in the same exercise performed at CV. However, during the SQ exercise, EMG differences between velocities were only obtained for BF and GM, and in HT, only for GM (p &lt; .05). In conclusion, higher velocity involves higher activation of the lower-limb muscles, depending on the physical test, and this can be used to better plan the functional recovery of injury, taking it into consideration for intensity progression and avoiding the risks of overly strenuous exercises.

Comparison of Hamstrings and Quadriceps Muscle Activation in Male and Female Professional Soccer Players

(1) Background: this study aimed to determine if there are differences in quadriceps and hamstring muscle activation in professional male and female soccer players. (2) Methods: muscle activation was recorded by surface electromyography in 27 professional soccer players (19 male and 8 female). The players performed the Bulgarian squat and lunge exercises. Vastus medialis, vastus lateralis, rectus femoris, semitendinosus, and biceps femoris were the muscles analyzed. (3) Results: The statistical analysis of the hamstring:quadriceps ratio showed no significant differences (p &gt; 0.05). Significant differences were found in the vastus medialis:vastus lateralis ratio for both the lunge exercise (t20 = 3.35; p = 0.001; d = 1.42) and the Bulgarian squat (t23 = 4.15; p &lt; 0.001; d = 1.76). For the intragroup muscular pattern in the lunge and Bulgarian squat exercises, the female players showed higher activation for the vastus lateralis muscle (p &lt; 0.001) than the male players and lower muscle activation in the vastus medialis. No significant differences were found in the rectus femoris, biceps remoris, and semitendinosus muscles (p &gt; 0.05). (4) Conclusions: Differences were found in the medial ratio (vastus medialis: vastus lateralis). Moreover, regarding the intramuscular pattern, very consistent patterns have been found. In the quadriceps muscle: VM&gt;VL&gt;RF; in the hamstring muscle: ST&gt;BF. These patterns could be very useful in the recovery process from an injury to return players to their highest performance.

Assessment of Hamstring: Quadriceps Coactivation without the Use of Maximum Voluntary Isometric Contraction

This study aimed to study the coactivation patterns of the hamstring and quadriceps muscle groups during submaximal strength exercises commonly used in injury prevention in soccer without the use of maximum voluntary isometric contraction testing. This was used to compare: (i) the inter-limb differences in muscle activation; (ii) the intra-muscular group activation pattern and (iii) the activation pattern during different phases of the exercise. Muscle activation was recorded by surface electromyography in 19 elite, male, youth soccer players. Participants performed the following: Bulgarian squat, lunge and squat. Electrical activity was recorded for the rectus femoris, vastus medialis, vastus lateralis, biceps femoris and semitendinosus. No significant inter-limb differences were found (F1, 13 = 619; p = 0.82; η2 = 0.045). Significant differences were found in the muscle activation between individual muscles within the quadriceps and hamstrings muscle group for each of the exercises: Bulgarian squat (F1,18 = 331: p &lt; 0.001; η2 = 0.80), lunge (F4,72 = 114.5; p &lt; 0.001; η2 = 0.86) and squat (F1,16 = 247.31; p &lt; 0.001; η2 = 0.93). Differences were found between the different phases of each of the exercises (F2,26 = 52.27; p = 0.02; η2 = 0.80). 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 reconditioning post-injury.

Bulgarian Squat in the Improvement of Asymmetries of Lower Limbs in Soccer Players

Bulgarian Squat in the Improvement of Asymmetries of Lower Limbs in Soccer Players

Electromyographic activity of quadriceps and hamstrings of a professional football team during Bulgarian Squat and Lunge exercises

The aim of this study was to analyse the quadriceps-hamstring coactivation in the lunge and Bulgarian squat exercises. A cross-sectional study design was applied to seventeen healthy professional football players. Muscular activity was measured using wireless surface electromyography (sEMG). The Maximum Voluntary Isometric Contraction was used to normalize the data. The muscle activation of each muscle belly was significantly different between the two exercises (F4.24=28.076, p .05). In both the lunge and the Bulgarian squat, a significantly greater activation of the vastus medialis (VM) and the vastus lateralis (VL) muscles were found compared to the rectus femoris (RF) and biceps femoris (BF) and semitendinosus (ST). Muscles showed a greater activation during the Bulgarian squat compared to the lunge, but the hamstrings to quadriceps ratio was similar in both exercises (p>.05). The present work shows that the Bulgarian Squat exercise produces greater muscle activation than the Lunge exercise, whereas in both exercises there is a similar pattern of muscle activation. No differences were found between legs. If one wants to work specifically on strength development, the Bulgarian Squat would be a better option, as would be the case if one were to focus on synergistic work on the quadriceps and hamstrings, as the Bulgarian Squat exercise shows a higher H:Q ratio.

Muscle activity of Bulgarian squat. Effects of additional vibration, suspension and unstable surface

Practitioners of strength and conditioning are increasingly using vibration and unstable environments to enhance training effects. However, little evidence has been found comparing the use of suspension devices and vibratory platforms used in the Bulgarian squat. The purpose of this cross-sectional study was to examine the effect of suspension devices (TRX®), unstable surfaces (BOSU®), and vibration plates on muscle activity and force during the Bulgarian squat. Twenty physically active male students (age = 24.40 ± 3.63 years) performed a set of five repetitions of Bulgarian squats, suspended lunges, suspended lunges-BOSU, suspended lunges-Vibro30, and suspended lunges-Vibro40 (vibration 30 Hz or 40 Hz and 4 mm of amplitude). A randomized within-subject design was used to compare leg muscle activity, vertical ground reaction forces, and force exerted on the strap across the five exercises. Results showed no significant differences in muscle activity between the Bulgarian squat and suspended lunge (p = 0.109, d = 2.84). However, the suspended lunge significantly decreased muscle activation compared to the suspended lunge-BOSU (p = 0.012, d = 0.47), suspended lunge-Vibro30 (p = 0.001, d = 1.26), and suspended lunge-Vibro40 (p = 0.000, d = 1.51). Likewise, the Bulgarian squat achieved lower activity than the suspended lunge-Vibro40 (p = 0.010, d = 0.96). The force on the strap significantly decreased in the suspended lunge-BOSU compared to the suspended lunge-Vibro30 (p = 0.009, d = 0.56). The suspended lunge achieved higher front leg force production than the Bulgarian squat (p = 0.006, d = 0.48). In conclusion, leaning the rear leg on a suspension device does not provoke an increase in the activation of the front leg during the Bulgarian squat but increases the vertical ground reaction forces. Thus, the use of unstable surfaces or vibration plates for the front leg increased muscular activity when performing a suspended lunge.

Effects of Suspension Training and Unstable Surface on the Lower Limb

Unstable surfaces have been used to enhance the muscle activity (MA) in different strength and conditioning exercises. Some evidence supports that the unstable surface increases the motor unit recruitment and improves the neuromuscular coordination in order to maintain balance. Thus, an emerging trend is the utilization of suspension devices to increases the amount of instability. PURPOSE: To examine the MA of the lower limb when perform a Bulgarian squat, suspended lunge and suspended lunge-Bosu. METHODS: Seventeen physically active university students (age = 24±3.31y, height = 1.78±0.06 m, weight= 74.99±9.39 kg) were recruited to perform a Bulgarian squat, suspended lunge and a suspended lunge-Bosu. The MA was assessed using sEMG on the front leg (FL) to measure the rectus femoris_FL (RF_FL), biceps femoris (BF), gluteus medius (Gmed), vastus medialis (VM), vastus lateralis (VL) and the RF of the rear leg (RF_RL). The activity of all analyzed muscle was expressed as percentage of maximum voluntary isometric contraction (% MVIC). A one-way repeated-measures ANOVA was carried out to determine the effect of exercise condition on MA. RESULTS: A main effect was found for exercise condition on muscle activation for RF_FL [F(2,32) = 7.678 p=0.002], BF [F(2,32) = 4.076 p=0.026], Gmed [F(2,32) = 33.878 p=0.000], VL [F(2,32) = 3.508 p=0.042] and RF_RL [F(2,32) = 5.704 p=0.008], except for VM [F(2,32) = 2.346 p=0.112]. The suspended lunge-Bosu showed a higher activation for RF_FL, Gmed, and VL (44.25%±4.78; 66.56%±4.84; 75.58%±4.48, respectively) respect Bulgarian squat (RF_FL: 33.13%±3.87 p=0.024; Gmed: 47.97%±4.41 p=0.000) and suspended lunge (RF_FL: 33.86%±3.82 p=0.006; Gmed: 47.89%±3.21 p=0.000; VL: 63.87%±4.69 p=0.041). However, the suspended lunge-Bosu reached a lower activity for RF_RL (25.98%±2.60) in comparison with Bulgarian squat (RF_RL: 35.69%±4.19 p=0.025). CONCLUSIONS: These findings suggested that leaning the RL on the suspension device did not provoke the sufficient stimuli to increases the muscle demands of the FL, but adding the unstable device on the FL in a suspended lunge could be a challenge to increase the MA. Funding for this project was provided by Secretaria d’Universitats i Recerca del Departament d’Empresa i Coneixement de la Generalitat de Catalunya i als Fons Socials Europeus.

Effect of Bulgarian Split Squat Exercise on 20 Meters Sprint Performance

Introduction and Aim: The results of the research show that the results of squat exercise affect the sprint performance and the results are different. For this reason, our aim in the study is to investigate the effect of Bulgarian split squat exercise, which is a squat type, on the sprint performance of 20 meters.Method: 10 sedanters who had a mean age of 20 ± 198 years, a mean height of 175,4 ± 5,35, a mean weight of 66,42 ± 7,68 and a BMI of 21,52 ± 1,37, from Manisa Celal Bayar University Faculty of Sports Sciences voluntarily participated in the study. Given the exercise protocol, participants were warmed up by low tempo jogging for 5 minutes. After the rests, participants participated in Bulgarian squat exercises in the form of 5-8 repetitions at 60-80 % of 1 RM. After each Bulgarian split squat, a 4-minute rest was given and then two 20-meter sprint tests were performed (STAE). After each sprint was given a 3-minute rest. The same group performed two 20-meter sprint tests 72 hours later without Bulgarian split squat exercise (STWE). The best score was taken from two sprint tests. The sprint performance after exercise was compared with the sprint performance without exercise. The data were analysed using the repeated measures method in the SPSS program.Findings and Conclusion: No significant difference was found (p&gt;0.05) between the exercise types when the data obtained were compared. The reason for this is thought to be the fact that the subjects participating in the study were sedentary and in addition, the exercise caused fatigue on the subjects.

Kinesiology Tape or Compression Sleeve Applied to the Thigh Does Not Improve Balance or Muscle Activation Before or Following Fatigue.

Cavanaugh, MT, Quigley, PJ, Hodgson, DD, Reid, JC, and Behm, DG. Kinesiology tape or compression sleeve applied to the thigh does not improve balance or muscle activation before or following fatigue. J Strength Cond Res 30(7): 1992-2000, 2016-Compression sleeves (CS) and kinesiology tape (KT) are purported to enhance proprioception, however, there is substantial conflict in the literature. Because the beneficial effects of CS and KT are more evident in the literature with recovery, the objective of this study was to examine the effects of CS and KT on balance under acute nonfatigued and postfatigued conditions. Using a within-subject, repeated-measures design, 12 university participants (5 females and 7 males) performed in a random order CS, KT, and Control conditions. Two trials of each test were conducted before the application of CS or KT (pretest 1), immediately after the application (pretest 2), with posttests at 1 and 10 minutes after 4 sets of unilateral Bulgarian squats to failure (1 minute rest between sets). Tests included a Y balance test (measures: distance reached by nondominant foot in anterior, posterior lateral, and posterior medial directions) and drop jump landing balance test from a 50-cm platform (measures: ground reaction force, electromyography, and center of pressure). The fatigue protocol induced 25.3% decrease in unilateral squat repetitions from set 1 to set 4. There were no significant condition main effects or interactions for any balance measure or EMG before or after fatigue. In conclusion, independent of fatigue, there was no significant effect of CS or KT on balance outcomes immediately and up to 10 minutes following the fatiguing intervention. Thus, nonfatigued or muscles weakened by fatigue did not benefit from CS and KT application.

Muscle activation and strength in squat and Bulgarian squat on stable and unstable surface.

The aim of the study was to compare muscle activity using the same relative resistance in squats and Bulgarian squats on stable and unstable surface. Muscle strength and activity were assessed by 6-repetition maximum and concomitant surface electromyography. A cohort of 15 resistance-trained males performed the exercises on the floor or a foam cushion in randomized order. The muscle activity was greater in biceps femoris (63-77%, p<0.01) and core muscle external obliques (58-62%, p<0.05) for the Bulgarian squat compared to regular squats, but lower for rectus femoris (16-21%, p<0.05). Only Bulgarian squat showed differences concerning the surface, e. g. the unstable surface reduced the activation of erector spinae (10%, p<0.05) and biceps femoris (10%, p<0.05) compared to a stable surface. There were similar activations in the vasti muscles and rectus abdominis between the different exercises (p=0.313-0.995). Unstable surfaces resulted in a load decrement of 7% and 10% compared to stable surfaces (p<0.001). In conclusion, the squat was somewhat favorable for the activation of agonists, whereas Bulgarian squat was advantageous for the antagonist and somewhat for core muscles. Bulgarian- and regular squats complement each other, and it may be useful to include both in a periodized resistance training program.