Bulgarian Split Squat Functional Strength Exercise

24 Feb Bulgarian Split Squat Functional Strength Exercise

Unilateral lower body strength is imperative for all athletes. Very rarely in competition are athletes stationary on the ground, utilizing both legs equally to move, generate speed, or execute athletic actions. As a result it is imperative the strength and conditioning professional implement exercises and modalities to increase unilateral lower body strength.

Improves Your: Lower body unilateral push strength

Target Area: Quadriceps, Glutes, Hamstring Complex, Abductors, Adductors

Why It’s Important: Execution of athletic actions, change of direction, acceleration, and development of ground reaction forces requires lower body strength. The majority of these athletic actions utilize the lower extremities in a unilateral fashion in the execution of these aforementioned athletic activities.

The Common Problem: Athlete’s with limited unilateral lower body strength can struggle to execute the aforementioned actions during competition at a high rate. Thus reducing their overall performance during sporting activities.

The Solution: The implementation of unilateral lower body push and pull exercises.

Bulgarian Split Squat

Set Up:

  • Place the left foot in front of the torso, knee slightly bent, and toes pointed forward
  • Set the right foot firmly on top of a step-up box or flat bench
  • Bend the right knee slightly, setting your body in a traditional lunge position
  • Clasp the hands behind your head, and set the torso upright with the eyes looking forward



  • Descend the hips slowly towards the floor, bend both knees to do so
  • Continue to lower the hips towards the floor until the left thigh is parallel to the floor
  • Pause for one second and ascend slowly to the starting position of the exercise
  • Perform 8-15 repetitions of the exercise
  • Repeat the exercise sequence with the right leg forward and left foot on the box or bench
  • Maintain an upright torso throughout the exercise


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.