Tampa Bay Rays third baseman Evan Longoria dominates virtually every category in Major League Baseball. His amazingly complete arsenal and resulting collection of precious metals, including multiple Silver Slugger and Gold Glove awards, is derived from the foundational strength he has developed through his lower body.
Whether he’s fielding a ball in the hole, cranking one of his majestic bombs, or running out a ground ball, Evan uses his legs as the driving force behind the skill. As a result, his main goal during the off-season is to get his hamstrings and glutes as strong as possible.
Evan uses the Weighted Bulgarian Squat to prevent injury and power his movements on the field and in the batter’s box. “You’re always in a squatting position, so you always want to incorporate some sort of squat exercise,” he says.
To perform the move
• Wearing a weight vest or holding dumbbells, assume a split stance with your rear foot elevated on a bench or box.
• Keeping your chest up and front knee behind your toes, squat down until your front knee is bent 90 degrees.
• Drive through your front heel to return to start position.
• Repeat for specified reps; perform set with your opposite foot forward.
Sets/Reps: 2×10 with light weight for explosion // 3×5 with heavier weight for strength and mass