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Become a Better Athlete with the Bulgarian Split-Squat
When you’re playing a sport, many of the athletic movements you perform are done off one leg. That’s why your training should include a number of single-leg exercises to prepare you to perform on competition day. One single-leg exercise you should consider adding to your routine is the Bulgarian Split-Squat. Sometimes called the Rear-Foot Elevated Split-Squat, it requires a great amount of single-leg stability and strength. That’s why we’ve seen the Bulgarian Split-Squat included in the routines of elite athletes like Ryan Kerrigan and Von Miller. The exercise ensures you’re developing equal strength on both sides of your body, which isn’t necessarily the case with double-leg movements like the traditional Squat.
How to Perform Bulgarian Split-Squats
- Stand in a lunge position with your back foot on a bench or box.
- Hold dumbbells by your side or have a barbell on your back.
- Bend your front knee to lower into a lunge, keeping your knee behind your toes.
- Once your thigh is parallel to the ground, extend the hip and drive your heel into the ground to return to the starting position.
- Once you’ve completed the desired number of sets on one leg, switch to the other.