How can Bulgarian split squats be used to strengthen the gluteus medius muscle?

Bulgarian Split Squats for Gluteus Medius Strengthening

Bulgarian split squats (BSS) are a hip-dominant unilateral exercise that can effectively strengthen the gluteus medius, though they activate this muscle less than side-lying hip abduction and should be combined with other exercises for optimal gluteus medius development.

Gluteus Medius Activation During Bulgarian Split Squats

The BSS does recruit the gluteus medius, but research demonstrates it is not the most effective isolated exercise for this muscle:

• Single-leg squats (which share biomechanical similarities with BSS) activate the gluteus medius at approximately 64% of maximum voluntary isometric contraction (MVIC), which is significantly less than side-lying hip abduction (81% MVIC) 1
• The BSS is primarily a hip-dominant exercise where hip joint moment impulse, work, and peak net joint moment are significantly greater than both ankle and knee contributions 2
• During BSS, the exercise produces greater activation of biceps femoris (63-77% increase) and external obliques (58-62% increase) compared to regular squats, indicating substantial posterior chain and core engagement 3

Training Parameters for Gluteus Medius Development

When using BSS as part of a gluteus medius strengthening program, follow these evidence-based guidelines:

Frequency and Volume

• Train 2-3 days per week with at least 48 hours rest between sessions targeting the same muscle group 4, 5
• Perform 2-4 sets per exercise for optimal strength gains 4
• Complete 8-12 repetitions for most adults 4
• Allow 2-3 minutes rest between sets for strength development 4, 5

Intensity Prescription

• For novice to intermediate exercisers: 60-70% of 1RM (moderate to hard intensity) 4
• For older adults or beginners: 40-50% of 1RM (very light to light intensity) 4
• For experienced strength trainers: ≥80% of 1RM for maximal strength improvements 4
• The BSS demonstrates a robust load-velocity relationship (R² = 0.945), allowing velocity-based training prescription where mean propulsive velocity can guide intensity 6

Progressive Overload

• Systematically increase resistance when the current workload can be performed for 1-2 repetitions over the desired number on two consecutive sessions 4
• Without progressive overload, strength gains plateau 4

Biomechanical Considerations and Exercise Execution

Key Movement Characteristics

• The BSS produces significantly less knee joint demands compared to bilateral back squats (reduced peak displacement and net joint moment), making it useful for early knee rehabilitation phases 2
• Hip extension is the primary movement pattern, with the hip contributing the majority of work and moment impulse 2
• The exercise should be performed through full range of motion at moderate to slow controlled speed 5

Bilateral Differences

• Despite potential differences in absolute strength between dominant and nondominant legs, the load-velocity relationship remains stable between limbs 6
• Subjects typically exhibit a relative strength ratio of 1.23 ± 0.10 between legs 6

Optimal Exercise Selection Strategy

To maximize gluteus medius strengthening, use BSS as part of a comprehensive program:

• Side-lying hip abduction remains the gold standard for isolated gluteus medius activation (81% MVIC) 1
• Unilateral wall-squats produce higher gluteus medius/tensor fasciae latae activity ratios than standard single-leg squats, making them preferable for subjects with gluteus medius weakness, though caution is needed to avoid excessive hip adduction 7
• BSS complements these exercises by providing functional, weight-bearing hip strengthening with reduced knee stress 2
• Supervised sessions are more effective than unsupervised home programs, with twelve or more directly supervised sessions producing superior outcomes 5

Common Pitfalls to Avoid

• Do not rely solely on BSS for gluteus medius strengthening—it activates this muscle less effectively than dedicated hip abduction exercises 1
• Avoid unstable surfaces during BSS as they reduce biceps femoris and erector spinae activation by 10% and decrease load capacity by 7-10% 3
• Monitor for excessive hip adduction during execution, particularly in individuals with gluteus medius weakness 7
• Do not progress too rapidly—gradual progression by adjusting duration, frequency, and/or intensity reduces injury risk and enhances adherence 5

Integration with Rehabilitation Programs

When addressing lower extremity biomechanical abnormalities:

• Proximal strength training, including core and pelvic muscles, is recommended as part of comprehensive rehabilitation programs 8
• Progress to plyometric strengthening once athletes can squat one and a half times their body weight 8
• BSS is particularly useful for focusing on hip extension while minimizing knee joint demands in early rehabilitation phases 2