Definitely one of the best lower body exercises, and it’s more versatile than people realize. You can even combine it with a wood chop—hold the bottom position of the BSS and perform the wood chop from there. It loads your quads, glutes, and hamstrings, hits your obliques and shoulders, and puts your rear hip flexors under a deep stretch the entire time.
Bulgarian Split Squats (or Rear Foot Elevated Split Squats/RFESS, as I often call them) have been a staple in my strength training routine for a decade. For me, they can often be the third "big lower body lift" of the week. If I am following a 3 day program, Day 1 would be barbell squats of some description, Day 2 would be barbell or trap bar deadlifts, and Day 3 is RFESS. These things never get easy, and I find them to be one of the more challenging lifts. They are also my go-to when traveling, since most hotel gyms lack proper free weight options for truly heavy leg stuff and I refuse to use machines (plus most do not fit me anywhere since I am under 5' tall). Since most hotel gyms always have a full set of dumbbells up to 50 lbs, I can usually do 3 sets of these with 25-30lb dumb bells and get my heavy leg workout done efficiently.
Dr Carla, can you share some advice for putting together a weekly workout routine for strength, fitness and getting leaner? I'm 56, active and love your workouts. Currently, I choose 3 from across the archive each week, according to focus area and style. I’m wondering if it is better to keep mixing it up, or if having set exercises for a few weeks at a time is best.
Hello! Thanks so much for the kind words and for being a long-term subscriber!! ... and for all the great likes and comments. :) You are doing exactly the right thing by choosing 3 and mixing them up. That is a great recipe for continued adaptation. On a 4th day you may consider a solely strength day (ie 5 sets of 5 with 2-3 minutes in between, building to a heavy set), choosing upper or lower body movement that compliments the other 3 workouts. On that same day, finish it off with some sprint interval training - RPE 7-8 on a stationary bike, rower or hill runs outside for 30 seconds / rest for 30 seconds for 8-10 rounds. Adding that extra strength and short HIIT session should give you a good "jump-start". ... and you can try different movements to sprint with... a row one week... running the next... etc. Good luck!
Definitely one of the best lower body exercises, and it’s more versatile than people realize. You can even combine it with a wood chop—hold the bottom position of the BSS and perform the wood chop from there. It loads your quads, glutes, and hamstrings, hits your obliques and shoulders, and puts your rear hip flexors under a deep stretch the entire time.
Bulgarian Split Squats (or Rear Foot Elevated Split Squats/RFESS, as I often call them) have been a staple in my strength training routine for a decade. For me, they can often be the third "big lower body lift" of the week. If I am following a 3 day program, Day 1 would be barbell squats of some description, Day 2 would be barbell or trap bar deadlifts, and Day 3 is RFESS. These things never get easy, and I find them to be one of the more challenging lifts. They are also my go-to when traveling, since most hotel gyms lack proper free weight options for truly heavy leg stuff and I refuse to use machines (plus most do not fit me anywhere since I am under 5' tall). Since most hotel gyms always have a full set of dumbbells up to 50 lbs, I can usually do 3 sets of these with 25-30lb dumb bells and get my heavy leg workout done efficiently.
That’s awesome! It really is an incredibly effective and versatile movement!
Dr Carla, can you share some advice for putting together a weekly workout routine for strength, fitness and getting leaner? I'm 56, active and love your workouts. Currently, I choose 3 from across the archive each week, according to focus area and style. I’m wondering if it is better to keep mixing it up, or if having set exercises for a few weeks at a time is best.
Hello! Thanks so much for the kind words and for being a long-term subscriber!! ... and for all the great likes and comments. :) You are doing exactly the right thing by choosing 3 and mixing them up. That is a great recipe for continued adaptation. On a 4th day you may consider a solely strength day (ie 5 sets of 5 with 2-3 minutes in between, building to a heavy set), choosing upper or lower body movement that compliments the other 3 workouts. On that same day, finish it off with some sprint interval training - RPE 7-8 on a stationary bike, rower or hill runs outside for 30 seconds / rest for 30 seconds for 8-10 rounds. Adding that extra strength and short HIIT session should give you a good "jump-start". ... and you can try different movements to sprint with... a row one week... running the next... etc. Good luck!
Thank you! There’s so much mixed messaging out there, so I’m thankful to have your input.