Bulgarian Split Squat
A rear-foot-elevated split squat that significantly increases the demand on the front leg.
How to perform it
- Stand a couple of feet in front of a bench, resting the top of your back foot on it.
- Lower straight down on the front leg until the back knee nearly touches the floor.
- Keep your torso upright and core braced.
- Press through the front foot to stand back up.
Coaching cues
- Most of the work should be felt in the front leg, not the back
Sets and reps
3 sets of 8 per leg
Where you'll see this exercise
Browse the full exercise library or return to the Strength Training for Soccer Players guide.