2Lower Body
Bulgarian
Split Squat
WHAT IT IS
A single-leg lift that improves
strength, balance, hip mobility and general athleticism.
The Bulgarian split squat is fast
becoming the go-to lower-body exercise for people with
lower-back troubles, and some
coaches even argue that it’s a
better exercise than the much-revered barbell squat.
HOW TO DO IT
•Place an exercise mat (such
as a 3-inch-thick Airex pad,
pictured) on the floor in front
of a knee-high bench or
aerobic step.
•Stand 2 to 3 feet in front of
the bench, extend your right
leg behind you and rest your
toes on the bench. Position
your knee above the pad.
•Do eight to 15 repetitions
per leg. Repeat. Once you’re
comfortable doing multiple sets
of 15 on each leg, increase the
difficulty by adding resistance:
A weighted vest, dumbbells or
a barbell are all great options.
WHY IT’S WORTHWHILE
The split stance makes it easy to maintain
optimal posture, and because most of the
work is done with your front leg, you can
use just over half the weight you would nor-
mally use in a barbell squat and still get a
killer lower-body workout. Be prepared to
suffer a bit for these great results, however:
“Bulgarian split squats are super-hard —
they never feel good, and no matter how
hard you try, you’re never going to be able
to use a weight that impresses anyone,” says
Alwyn Cosgrove, CSCS, co-owner of Results
Fitness in Santa Clarita, Calif. So proceed
with courage and abandon your pride.
Substitute for: Squats, lunges
