split-squat

Split squat

The split squat with the rear foot elevated (also known as the Bulgarian split squat) is one of my go-to moves. So many lower body exercises work the legs bilaterally, which of course is fantastic, but I feel that some unilateral work is also beneficial. The benefits continue to be debated in the fitness world (superior athletic training; safer; better for those with back issues) but I personally enjoy challenging my muscles by varying up my techniques, choice of exercises, resistance levels and so on. Aside from these constant debates, let's remember the point of this article: developing a lower body routine we can do anywhere with limited equipment.

How to

1. Facing away from the park bench, stand approximately a stride away; being too far can cause knee pain.

2. Place your non-working leg on the bench with laces down.

3. Standing tall with core tight (placing hands on hips if needed for balance), lower your body until your knee of your working leg is at a 90-degree angle.

4. Pushing through the heel (you should be able to wiggle your toes) return to the starting position.

5. It is much easier to perform all reps on one side before switching. B: 3 sets – 12 per side completing all on one side before switching; A: 12 per side completing all on one side before changing.

Photo credit: Jamie Watling 

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