The Bulgarian split squat is a solid movement no matter how you stack it. It builds balance, strength, athleticism, and targets one leg at a time. It incorporates the quads, glutes, abs, hamstrings, back, and increases unilateral strength. Now this movement will get you strong period, but just like everything in life there's layers and levels.
If you want to bump up your super human efforts try doing the movement in a weight vest. There's no need to head to the gym for this one so you got no excuses. The cool thing about weight vest training is you can train in your living room, garage, or anywhere as long as you get it done. It's perfect to incorporate with body weight exercises and will increase your strength and balance expediently.
Once you master the movement in your weight vest you can take the next step and add some dumbbells or kettle bells.
How to: Bulgarian Split Squat
- Stand in front of your platform or chair approximately 24-38 inches depending on your size and leg length.
- Place one foot on the platform or chair with the other foot placed on the floor in front of you.
- Activate your core and keep your torso upright.
- Slowly lower the knee on the platform toward the floor.
- Similar movement as a lunge - Lower the knee in a squatting motion and return to the starting position
- Keep your weight evenly distributed between both feet.
- Complete 8-15 Reps and switch legs
- Complete 3-4 Sets
Check out Obe Silue doing the movement in the Centurion Weight Vest below.
If you're ready to get stronger legs, better balance, and increase your overall strength incorporate this movement into your training regimen. Stay Healthy, Fam...
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