GOOD, BETTER, BEST

We all know about the Bulgarian split squat. It’s respected and a staple in many bodybuilder’s arsenal. With the recent information on the benefits on training legs separately, it’s becoming even more popular. But if you the edge over your competitors, or simply want to bust a plateau, the front foot elevated pause split squat is where it’s at. Not only is this exercise safer, but it’s more difficult. Increasing the hypoxic environment, stimulating more muscle and metabolic damage for growth while building tons of unilateral strength and stability. Safe, improves balance, strength, and size, what more could you ask for?

Performance Step 1: Standing in a split stance, hold dumbbells at your sides, with your front foot a few feet directly in front of you on a weight plate *You can use dumbbells, a barbell, or livestock for that matter, as long as it has WEIGHT.

Step 2: Lunge forward and lower hips until front thigh is parallel to floor. Make sure heel doesn’t come off the elevated plane. Don’t let front knee slide past toes. Return back to starting position by pushing off the front leg. The key here is to take a  *15 seconds pause. Taking the pause when you’re deepest (at lowest depth) in the the squat is what really makes this exercise the most standout. While it may not be shown in the video, taking that long pause makes all the difference.

Perform 3-8 sets of 7-10 reps per leg, starting with that all-important 15-second pause at full depth. Rest 30 seconds between legs and 60 seconds between sets. Now only will this be an alteration to add to your bulgarian split squat, it might replace it all together.

Hit us up in the comment section below and tell us if this routine has worked for you. Also, be sure to follow Generation Iron on Facebook and Twitter.