Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...

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

Advertisement
  • 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 an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes