Chapter 1: The Bulgarian Split Squat Explained

If you're ready to put in some effort, you won't be disappointed!

This exercise, known as the Bulgarian split squat, is often overlooked in lower body training routines. It serves as an ideal blend of strength and functional fitness, leaving you feeling drained yet significantly better prepared for the demands of running and other physical activities. If you can move beyond traditional deadlifts and squats, you'll uncover a real treasure in this workout!

Choosing just one lower body exercise to recommend to runners is tough, but the Bulgarian split squat ranks high on that list. It requires minimal equipment, making it accessible for both elite athletes and casual fitness enthusiasts. Even if strength training isn't your primary focus, incorporating this movement can quickly transform you into a stronger runner.

This exercise is truly exceptional.

Section 1.1: Getting Started Safely

As with any new physical activity, it’s important to proceed with care. The Bulgarian split squat demands a bit more stability, so consult your healthcare provider if you have any concerns about balance. If you're new to resistance training, consider working with a physiotherapist or trainer who can help you progress safely and effectively. Although it may take some time to build the strength and confidence needed to perform this exercise, it will undoubtedly benefit your running.

How to Perform the Exercise:

• Repetitions: Aim for 2-3 sets of 12-15 reps, holding for 1-2 seconds at the bottom.
• Steps:
  1. Find a stable bench or step that’s about 1-2 feet high.
  2. Position your back foot on the raised surface while your front foot remains firmly planted.
  3. Lower your body, ensuring your front knee stays aligned over your toes.
  4. Focus on distributing your weight primarily on the front leg, and strive for a full range of motion, aiming to bring your back knee close to the ground.
  5. For added difficulty, incorporate dumbbells or kettlebells, or raise the bench to intensify the challenge on your front quad and balance.

Note: If you experience discomfort, don’t hesitate to adjust your foot placement. If your back hip flexor feels tight, step in slightly; if your front ankle lacks mobility, take a step back. Take the time to find the optimal position that allows for maximum effectiveness and safety.

Subsection 1.1.1: Why Runners Should Embrace This Exercise

Every exercise should have a clear purpose behind it, ensuring that you maximize the benefits of each movement. The Bulgarian split squat is essential for runners for three main reasons:

1. Muscle Targeting: This exercise effectively engages the quads, hamstrings, glutes, and calves, with a particular emphasis on the glutes, which are often underdeveloped in runners. Strengthening this area can alleviate problems during long runs and challenging hill climbs, while also enhancing ankle mobility.
2. Balance and Functionality: Adopting a split stance position is advantageous. It enhances joint stability and overall balance—two key factors that contribute to a more efficient running gait and reduced injury risk.
3. Accessibility: As a kinesiologist, I've heard countless complaints about the accessibility of gym programs. Many runners lack the time or resources to hit the gym regularly. The Bulgarian split squat can be performed almost anywhere with a stable surface, including at home or even on a set of stairs. It’s time to commit to building lower body strength and functionality!

Chapter 2: Practical Application of the Bulgarian Split Squat

Video Description: This 10-minute leg workout will help you run faster with the Bulgarian split squat and other essential exercises.

Video Description: Learn the 13 essential leg exercises tailored for runners to help you run stronger and faster.

In Conclusion

The Bulgarian split squat deserves a place in every runner’s training regimen. It effectively challenges your strength, balance, and overall lower body functionality in a straightforward and accessible manner. You don’t need extensive gym experience to start improving your lower body strength, which will ultimately enhance your performance in workouts and races. Moreover, this exercise will boost your confidence in daily activities.

Take the first step toward better running today!

-David Liira, Kinesiologist