Boost Strength, Speed, and Agility with This Move

13 Nov
Bulgarian Split Squat

Bulgarian Split Squat

The barbell squat is considered the gold standard of lower-body strength exercises, and deservedly so.

But, if you’re looking for some variety (and, even if you’re not), U.K. researchers found the the Bulgarian (rear-foot-elevated) Split Squat to be just as effective for increasing strength, speed, and agility.

This exercise can be performed as a body-weight movement, or weighted with dumbbells (pictured), kettlebells, a barbell, or a weight plate.

The Bulgarian Split Squat is a great exercise for anyone — regardless of strength training experience and proficiency — because it’s less technical and requires less mobility (than the barbell squat), making it safer.

Here’s how to do it:

  • Stand tall holding two dumbbells next to your sides
  • Place the top of your right foot on a bench behind you
  • Brace your core
  • Slowly lower your body as far as you can
  • Pause, and then quickly push back up to the starting position
  • Repeat for desired number of repetitions
  • Switch legs

Choose weight and repetitions according to your training goals.

Get STRONGER, Get FASTER!

Your thoughts?

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