Bulgarian Split Squats

[evolutionoftherevolution]

Bulgarian Split Squats...anyone do 'em?

I just started bringing these back into my leg routine again. I *think* though I'm not totally sure that I got this from a Charles Poliquin article in MM2K many moons ago.

Basically the exercise consists of doing a lunge with the REAR foot elevated on an aerobic step or whatever. I'm embarrassed to post the weight I use on this exercise (it doesn't take much to REALLY feel it) but everytime my training partner and I do these we are sucking wind and our legs are FRIED. Since your doing each leg one at a time (left side for 10 reps, then right side for 10 reps) it helps to start the subsequent set with the leg you left off on from the previous.

I am REALLY feeling this one today, particularly in the hams and frontal thigh.

I also stretch the hell out of my hams and groin before attempting this.

 

[Bulldog_10]

Re: Bulgarian Split Squats...anyone do 'em?

I just started bringing these back into my leg routine again. I *think* though I'm not totally sure that I got this from a Charles Poliquin article in MM2K many moons ago.

Basically the exercise consists of doing a lunge with the REAR foot elevated on an aerobic step or whatever. I'm embarrassed to post the weight I use on this exercise (it doesn't take much to REALLY feel it) but everytime my training partner and I do these we are sucking wind and our legs are FRIED. Since your doing each leg one at a time (left side for 10 reps, then right side for 10 reps) it helps to start the subsequent set with the leg you left off on from the previous.

I am REALLY feeling this one today, particularly in the hams and frontal thigh.

I also stretch the hell out of my hams and groin before attempting this.

So it's just a one-legged squat?

 

[evolutionoftherevolution]

It's sort of a one legged squat except that both legs get worked heavily throughout the entire movement...the rear leg hamstrings get hit and the front leg quads.

Seems that whenever I bring these back into my leg routine my barbell squat poundages go up, without fail after 2-3 weeks.

EOR