Exercise of the Week: Bulgarian Split-Squat

February 8, 2012

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Bulgarian Split-Squat, an exercise that improves lower-body strength.

Who’s Doing It

  • Von Miller, Denver Broncos LB
  • Ryan Kerrigan, Washington Redskins LB
  • Nate Solder, New England Patriots T

Muscular Benefits

  • Increases strength in the lower body, specifically the quads and glutes
  • Equalizes strength on both sides of the body
  • Improves balance and stability

Sports Performance Benefits

  • Increased lower-body strength will help you run faster and jump higher
  • Balanced strength in both legs will ensure you can cut at the same speed in all directions, while also preventing imbalance issues that can sabotage performance
  • Improved lower-body balance and stability will help you maintain control of your body on the field and also prevent injuries

Bulgarian Split-Squat How-To

  • Stand in lunge or stride position with back foot on bench or box and bar on back
  • Bend front knee to lower into Lunge until thigh is parallel to ground; keep front knee behind toes
  • Extend hip and knee to drive up to start position; repeat for specified reps
  • Perform set with opposite leg

Sets/Reps: 3-8x3-5 each leg

Coaching Points

  • Maintain tall posture
  • Drive through front heel
  • Squeeze glute when exploding up from lunge position

Do you have an exercise that you want to see featured as Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

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