Muscle Activations During Bulgarian Split Squat Exercise Variations

Effect of Trunk Position on Muscle Activations During Traditional and Suspension Based Bulgarian Split Squat

It is essential to practice and train appropriate activation techniques to ensure optimum strength development. Knowing the effects of exercise variations that will minimize the tension forces acting on the knee by increasing the activation of the lumbo-pelvic-hip complex muscles, which are critical during sports activities, is extremely important in terms of preventing injuries. The aim of this study is to compare muscular activations during traditional and suspension-based Bulgarian split squat exercises and to examine the effect of trunk position on muscular activations.

This study utilized a single-group repeated-measures design, where 4 conditions-Bugarian split squat with trunk flexion (BSS flexion), Bulgarian Split squat with trunk neutral (BSS neutral), suspension based Bulgarian split squat with trunk flexion (SBSS flexion), suspension based Bulgarian split squat with trunk neutral (SBSS neutral)-were examined.Participants had to make two separate trips to the lab in order to be accepted into the study. All exercises were introduced to participants at the initial visit. Prior to beginning the exercises on the second visit, the participants' maximum voluntary isometric contraction (MVIC) values were calculated. The muscle activity of the gluteus medius (GMed), gluteus maximus (GMax), vastus lateralis (VL), rectus femoris (RF), vastus medialis (VM), semitendinosus (ST), biceps femoris (BF),and erector spina (ES) was monitored through the root mean square surface EMG signal amplitude. The order of the tasks was chosen for each person by straightforward randomization (by selecting from a deck of shuffled cards) so order to reduce the impact of the sequence of the exercises.The modified Borg scale was used to ensure that fatigue did not occur before each exercise since it was believed that fatigue could affect exercise performance.

Inclusion Criteria:

• Being a licensed athlete in one's own field,
• Having been engaged in sports for at least 2 years

Exclusion Criteria:

• Individuals with any musculoskeletal injury history in the lower extremities and trunk that could impede exercise within the last year,
• Individuals with systemic, neurological, and/or cognitive issues,
• Individuals experiencing pain in the lower extremities and trunk during exercises