Bulgarian split squat
Quads and glutes, with the front leg carrying almost all the load.
- You need
- A chair, sofa or bench behind you.
- Why it is in the plan
- The hardest single-leg exercise you can do without equipment. For most runners it is enough load without ever going to a gym.
How to do it
- 1Stand a long stride in front of a chair and rest the top of your back foot on the seat.
- 2Lower until the front thigh is about level with the floor, or as low as you stay in control.
- 3Take three seconds on the way down. The front knee stays over the middle toes.
- 4Drive up through the whole front foot. All reps on one side, then switch.
Easier
A lower support such as a step, or go back to the plain split squat.
Harder
A backpack on, or a two-second pause at the bottom.
Common mistake
Standing too close to the chair, so the front heel lifts. Shuffle forward until the whole foot stays down.
Gym version: Dumbbell Bulgarian split squat (dumbbells + bench)
Used in: 20 km trail, 50 km ultra, 100–120 km ultra, Easy base
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Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.