This has to be my favourite exercise, you’ll find it in nearly every one of my ski fit programmes, it is brilliant for building strength and stability in your legs. Plus, it’s also a favourite of Mikaela Shiffrin – so if she’s doing it to prep for skiing then so should you!
I love the Bulgarian Split Squat for a few reasons. First, we’re working the legs unilaterally (one at a time), so you can ensure you’re building strength evenly between both legs, which is harder to do in a regular squat with the legs working together. Second, by standing on one leg the muscles in the role of stabiliser have to work harder to support the movement. Finally, it’s really easy to vary the Bulgarian Split Squat, add weight to it or combine it with other exercises to make it a complex full body exercise – it’s incredibly versatile.
In this post I’ll go through the muscles worked, how to set up and perform the Bulgarian Split Squat correctly and a few variations you can try.
Muscles Worked in the Bulgarian Split Squat:
The primary muscles working in the Bulgarian Split Squat are the quadriceps and the gluteus maximus. These are supported by the hamstrings and calf muscles and the core muscles help to stabilise.
How to Set Up the Bulgarian Split Squat Correctly:
1. Stand in front of a bench that is at about knee height.
2. Take a medium to large step forwards with one foot.
3. Stand on your front foot and lift your back foot up and rest it on the bench (sole up).
4. Draw your tummy in and engage your core muscles.
How to Perform the Bulgarian Split Squat:
1. Bend your ankle, knee and hip to lower down until your bum comes below your knee.
2. Drive through your heel to re-straighten your leg and stand back up.
Tips:
· The knee of your back leg should be further back than your front knee so that you have space to use your full range of movement.
· Keep your torso upright.
· If you’re struggling with your balance try this next to a wall or something else you can use for support to start with.
Bulgarian Split Squat Variations:
1. Dumbbell Bulgarian Split Squat – add weights to increase the intensity.
2. Swiss Ball Bulgarian Split Squat – add an element of balance to challenge stability.
3. Explosive Bulgarian Split Squat – make it a power exercise by adding a hop.
I hope you give the Bulgarian Split Squat a try, and maybe it’ll help you ski like Mikaela too 😉
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