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.


Andy Haley 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 University...
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