Elite Physique The New Science of Building a Better Body

Bulgarian Split Squat
The Bulgarian split squat (also known as a rear-foot-elevated split squat, or RFESS) is
a progression from the standard split squat. In this version, your rear foot is elevated,
which requires the front leg to work harder during each repetition. An added benefit is
that it puts the quadriceps of the elevated leg in a stretch position to increase hip
mobility.
HOW TO DO IT
SPLIT SQUATS
1. Hold a weight in each hand at arm’s
length, and set the toes or instep of
one foot on a bench, box, or step (see
figure a).
2. Lower yourself until your front thigh is
more or less parallel to the floor (see
figure b).
3. Push back up to the starting position
for recommended reps, and then repeat
with your opposite leg in front.
ADVANTAGES
• This variation focuses work on the quadriceps
of the forward leg, making it a
potent muscle-building exercise.
• It increases flexibility of the hip flexors
of the leg that’s elevated.
a
COACHING CUE
The higher the box, the more the lifter will tend
to lean forward at the hips, usually in alignment
with the thigh of the trailing leg. As with split
squats, that leg–torso angle will be more vertical
with taller athletes and more diagonal with
those who have shorter legs. This means your
posture might be different from your training
partner’s, and that’s okay.
PROGRESSIONS
b
• Inexperienced lifters: Start with a low
step, six to eight inches (15-20 cm),
and look to get a full range of motion using body weight only before adding load.
• More advanced lifters: Progress to a higher box or bench. As you do, make sure
to rest the instep of the trailing leg on the box rather than the toes.
• To add balance and stability challenges, rest the toes of the trailing leg on a
medicine ball, or set the foot of the trailing leg in the loop of a suspension trainer.
79