Tip: This Beats the Bulgarian Split Squat

Hammer your legs with this exercise variation that's safer and tougher than the original. Take a look.

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This is basically a reverse Bulgarian split squat, but this variation is both safer and more difficult. The key is take a 15-second pause before your reps. (Not shown in video because, well, it's boring to watch a 15 second pause!)

Front-Foot Elevated Paused Split Squat


By elevating the front foot, you'll lean forward slightly to hammer the legs through an extended range of motion without a break from tension. This increases the hypoxic environment, stimulating more muscle and metabolic damage for growth while building tons of unilateral strength and stability.

As an auxiliary movement, perform 3-5 sets of 6-10 reps per leg, starting with that all-important 15-second pause at full depth. Rest 30 seconds between legs and 60 seconds between sets.

Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook