Unilateral work is important for overall strength development and longevity purposes. A solid strength program will always have some sort unilateral work programmed in for general strength or in your off season competition strength sport/sport. .
.
Bulgarian split squat is a great addition to your program as it builds single leg strength while challenging your stability. How you set up is largely dependent if you want/need to work your glutes or more quad. How you load your weight matters too but that that makes for another future post. .
.
For both versions keep a forward lean while your front foot anchors into the ground. Keep your ribcage down so your back doesn’t hyperextend. Let the front leg do all the work by pushing off from the ground and minimize pushing off from the back elevated foot. Want more glute focus? Shoot for a more vertical shin position. Want more of a quad focus? Focus on taking the front foot back as far as your mobility can tolerate. Keep your entire foot pinned down while pushing the knee forward..
.
#strengthcoach #oaklandstrength #bulgariansplitsquat
Here’s the video: