Tip Bottom-Up Bulgarian Split Squat Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos Tip Bottom-Up Bulgarian Split Squat To get results from this exercise you must build a stable base One way to do that is with the bottom-up variation Here' s how to do it by Christian Bosse October 1, 2017April 5, 2021 Tags Exercise Coaching, Legs, Tips The Bulgarian split squat is a great single-leg squat variation to build strength and size in your lower body and also address imbalances between the left leg and the right leg. It will show its strength the more load you can lift. In our training we use it as a squat variation and we also do singles. In order to be able to progress the load, you need to have a stable base on the ground. Too often you see people not having this stable base, which leads to: Not being able to achieve full depth An inconsistent movement pattern (every rep looks different) Not being able to handle the loads you could possibly handle How Can This Be Solved Start from the bottom up. This helps you to get comfortable with the bottom position. Once you're comfortable with the bottom position and have consolidated your movement pattern, the weights you'll be able to lift will follow. As a rule of thumb, I've found that my athletes are able to use 80-90% of their back squat weight for the same amount of reps. For example, if they can do 3 reps of back squat at 200 kg, they can do 3 reps of 160-180 kg in the Bulgarian split squat. No, you won't be able to achieve the same depth in the Bulgarian split squat as in the back squat. However, if you standardize the back squat depth and the Bulgarian split squat depth, it's a valid relation. So, get the technique right first, get comfortable with the bottom position, and you'll soon be able to load up the weight. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Do This Before You Press Overhead Most shoulder warm-ups are insufficient. Protect your shoulders with this simple drill. It Hurts Fix It, Training Chris Peil November 8 Training Tip The Important Muscles You Never Think About Here's how your jaw can affect your posture, performance, and even your hormones. Athletic Performance, It Hurts Fix It, Tips, Training Arianna Hoffman April 30 Training Tip A Better Way to Do Dumbbell Rows Front load them so that you're actually working your back and not your hips or spinal muscles. Here's how. Training Geoff Girvitz March 17 Training Tip The Most Effective 10 Minute Cardio Workout Screw those long sessions on the stationary bike or rower. All you need is a few minutes a week. Here's what to do. Fat Loss Training, Metabolic Conditioning, Metcon, Tips, Training TC Luoma July 14