Bulgarian Split Squat vs Pistol Squat
FR : Bulgarian Split Squat ↔ Pistol Squat
Swapping Bulgarian Split Squat (Dumbbell) for Pistol Squat (Bodyweight) retains 100% overlap; expect alternative path. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Dumbbell → Bodyweight
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Bulgarian Split Squat for Pistol Squat.
| Muscle Group | Bulgarian Split Squat | Pistol Squat | Leverage Shift |
|---|---|---|---|
| Quadriceps | Primary (38%) | Primary (38%) | Matched |
| Glutes (Gluteus Maximus / Medius) | Primary (35%) | Primary (35%) | Matched |
| Hamstrings | Secondary (15%) | Secondary (15%) | Matched |
| Hip Adductors | Secondary (12%) | Secondary (12%) | Matched |
Load & Volume Conversion: Bulgarian Split Squat → Pistol Squat
Worked weight heuristic: a 38 kg per hand set on Bulgarian Split Squat (Dumbbell) maps roughly to 57.5 kg on Pistol Squat (Bodyweight; 2.5 kg jumps, curve: alternative curve). Calibrate set 1 at RPE 8 so e1RM history for Bulgarian Split Squat remains unskewed. Zero anatomical muscles are dropped between Bulgarian Split Squat and Pistol Squat; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37461495 ↗ |
| Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. | Rio (2015) | PubMed 25979840 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37877099 ↗ |
| Effects of Adding Inter-Set Static Stretching to Flywheel Resistance Training on Flexibility, Muscular Strength, and Regional Hypertrophy in Young Men. | Nakamura (2021) | PubMed 33916599 ↗ |