Most of us typically lack unilateral strength—one leg and glute are stronger than the others—and they have an overdeveloped anterior torso and a weak upper back. An isometric Bulgarian split squat—sounds a little like medicine.
Since the rear foot is elevated, the squat forces one to work legs and glutes independently. You’ll quickly find out which side is stronger than the other. This move also stretches your hip flexors and ankles in the bottom position.
Isometric Hold Bulgarian Split Squat: How to Perform
- Stand approx. a leg length away from a bench, step, or exercise ball, facing away. Extend the left leg back to let the top of the foot rest on the bench. To check: When you lower, you should be able to drop down into your heel and press up out of it. If you’re collapsing extremely into the toes, move the front foot forward a bit. Make sure you do not lose balance.
- Extend your arms out to the sides at shoulder height with thumbs pointing up to the ceiling. Squeeze your shoulder blades together and engage the core to pull ribs down and avoid arching the lower back.
- Hold this position for a second with the upper body and then slowly lower down until the back knee hovers just above the floor. Hold at the bottom for 3 seconds. Drive up to the top in one count.
- Do 6 to 8 reps. Switch sides; repeat.