Targeted muscle activation in Bulgarian split squat variations: effects of trunk position and suspension-based...

Area of Science:

• Exercise Physiology
• Biomechanics
• Sports Science

Background:

• Optimizing muscle activation is key for athletic performance and injury prevention.
• Exercise variation, including trunk position and surface stability, can modulate muscle engagement.
• This study investigated these factors during the Bulgarian Split Squat (BSS).

Purpose of the Study:

• To examine how trunk position (neutral vs. flexion) and surface stability (ground-based vs. suspension-based) affect lower extremity and trunk muscle activation during the Bulgarian Split Squat (BSS).

Main Methods:

• Twenty-one trained female athletes were recruited.
• Surface electromyography (sEMG) assessed activation of eight key muscles (gluteus medius, gluteus maximus, vastus lateralis, rectus femoris, vastus medialis, semitendinosus, biceps femoris, erector spinae).
• Muscle activation was measured during four variations of the BSS.

Main Results:

• Suspension-based BSS significantly increased erector spinae (ES) activation (p=0.046).
• Trunk flexion during BSS significantly enhanced gluteus maximus (GMax), biceps femoris (BF), and rectus femoris (RF) activation (p<0.05).

Conclusions:

• Suspension-based BSS effectively targets trunk stabilizers like the erector spinae.
• Trunk flexion in BSS enhances posterior chain activation, particularly the gluteus maximus and biceps femoris.
• These findings support the strategic application of BSS variations in training and rehabilitation for specific neuromuscular goals in female athletes.