Exercise of the Week: Bulgarian Split-Squat

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.