The Best Exercise You Aren’t Doing
Written by Bryan Miller
Everyone knows that the back squat is the so called “king of all exercises”. Many people will argue that the deadlift is the the best, or some people will say that the front squat holds that title. Whoever is right, almost all coaches have their athletes doing at least a couple, if not all of the movements just mentioned. But what is the best exercise that you aren’t doing?
Mike Boyle, one of the premier strength and conditioning coaches of our time with ten years of experience at the professional level and over twenty-five years at the collegiate level, has almost become famous for is his use of the rear foot elevated split squat. Almost all of his clients use the rear foot elevated split squat also known as the Bulgarian split squat.
The Numerous Benefits of the Bulgarian Split Squat
– Beginners will develop balance and hip flexibility, along with strength, size, and the all-important ability to endure a high level of discomfort while training.
– When more advanced lifters load up the exercise, they can apply huge weights to their leg muscles with limited spinal compression.
– The loading capability is unmatched by any other exercise that primarily targets the leg extensors, including the squat.
If someone of this caliber is recommending that you should be doing this exercise then you should probably take a hint and add it into your routine. Below is an example program that you can take advantage of you could throw it into your program after a bilateral leg exercise or go a little heavier and keep it as your main leg training. I have personally done this program with great success, give it a try and let me know how it goes.
Week 1:
Bulgarian Split Squats x 3 sets of 20 reps each side; rest 60 seconds after each side and 2 minutes after both legs.
*Hold 35-55 pound dumbbells for this week, but be sure to keep the shoulder over the back leg to prevent poor posture and training the wrong muscle group.
Week 2:
Bulgarian Split Squats x 4 sets of 20 reps each side; rest 60 seconds after each side and 2 minutes after both legs.
*Same weight as last week or heavier if you can.
Week 3:
Bulgarian Split Squats x 3 sets of 15 reps each side; rest 60 seconds after each side and 2 minutes after both legs.
*Heavier than last week because the rep count went down.
Week 4:
Bulgarian Split Squats x 4 sets of 15 reps each side; rest 60 seconds after each side and 2 minutes after both legs.
*Same weight as last week or heavier if you can.
Week 5:
Bulgarian Split Squats x 4 sets of 10 reps each side; rest 60 seconds after each side and 2 minutes after both legs.
*Heavier than last week because the rep count went down.
Week 6:
Bulgarian Split Squats x 5 sets of 10 reps each side; rest 60 seconds after each side and 2 minutes after both legs.
*Heavier than last week.
There are many ways to throw these into you program this is just an example.
Citations
1. Boyle, M. (n.d.). MIKE’S BIO. Retrieved March 8, 2017, from http://www.bodybyboyle.com/mike_boyle
2. Boyle, M. (n.d.). Build Bigger Legs, One at a Time. Retrieved March 8, 2017, from https://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&pagename=372
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