Are 2 sets of Bulgarian split squats enough?

As you’re perhaps used to with this type of question, the answer is: it depends. Two sets of a compound exercise such as a Bulgarian split squat have been shown to produce adequate training stimulus for positive muscle adaptations, assuming the load and repetition ranges are also adequate. As an overgeneralization, you should aim for anywhere between two and six sets of an exercise at an intensity that brings you within one to two reps of failure by the last one to two sets if your goal is to improve muscular strength. So, yes, two sets of Bulgarian split squats are probably enough, just as long as your intensity and overall volume are appropriate.

Why are Bulgarian split squats so tiring?

Bulgarian split squats are very tiring for certain individuals as they require output from many muscle groups in the lower extremities. As they’re more of a unilateral exercise than regular squats, the stabilizer muscles need to be much more active to maintain balance, in addition to the larger muscle groups that contribute to the actual movement.

Where should I feel Bulgarian split squats?

You should feel the majority of the work being done in your quadriceps, hamstrings, and glutes on the front leg. You’ll also feel a little fatigue in your foot, ankle, and calf in the front leg, in addition to in the front of your hip on the back leg.

Why are Bulgarian split squats better than lunges?

Bulgarian split squats are neither better nor worse than lunges. They simply provide a slightly different training stimulus. They activate most of the same muscles, but Bulgarian split squats shift your weight more to the front leg than lunges do (due to the back leg being elevated during Bulgarian split squats), which makes them a little more of a unilateral balance challenge.