Bulgarian Squat

Bulgarian Squat



If you are unable to keep your back arched and chest up when bending over you should not reach for the floor. For some people (especially beginners) getting the leg bent into a 90 degree angle is enough.

Main Muscles: gluteus maximus, hamstrings, quadriceps

Key Points:

– Keep your chest high, back straight & core tight

– Give yourself plenty of space between the bench and your lead leg

– Keep your foot flat and push through the heel of the lead leg

– Squat until the knee on your lead leg is less than 90°

– Keep your chest behind your knees at all times

Plyometric Single Leg Split Squat

Plyometric Single Leg Split Squat

For an extensive understanding of muscle fiber activation go here: https://www.ncbi.nlm.nih.gov/m/pubmed/21912291/

Sprinters, wrestlers, high jumpers, footballers, football players, basketball players, martial artists, rugby players… hit this up! You can increase leg power quickly with this exercise.

To add to the key points…

It is important to recognise when you are losing power during each set. You don’t want to push yourself to extreme fatigue. If you do you will be defeating the purpose. Staying in the anaerobic system, so that you are only recruiting fast-twitch muscle fibres is a must!

To effectively work this into a routine, save it for the very end and never do more than 8 reps (as for any power exercise). Using extra resistance isn’t necessary, but if you do, use very little, and make sure that you don’t hit muscle failure!

Please subscribe!

Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England