Hatfield Bulgarian Split Squats for Heavy Single Leg Training

This exercise setup allows you to stabilize your body while doing a Bulgarian Split Squat, allowing you to use maximum weight for a heavy, single-leg exercise.

 



 


 

The Bulgarian Split Squat is one of the most effective (and hated!) single leg exercises you can do.

 

This variation is going to make it even worse...and by worse, I mean better.

You'll need a safety squat bar for this one (I'm using a yoke bar from EliteFTS here) so that you can go hands-free on the bar, which allows you to grip onto the posts of the rack (i.e. the "Hatfield" part of it).

Set another bar at the back of the rack, against the uprights, a couple of feet off the ground (experiment with height on this to get the most comfortable position).

I recommend using a bar pad for this lower bar, not only for comfort but because the bar pad spins, allowing for a smoother motion in the exercise itself.

Get under the bar and grip the posts.

Hatfield Bulgarian Split Squats for Heavy Single Leg Training Start

Step out then get your back foot on top of the bar.

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Now do a Bulgarian Split Squat from there.

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Having your hands gripping onto the posts stabilizes your body so you can just focus on using as much weight as possible and really hammering the legs. The grip also allows you to assist somewhat, if you need it.

Since you can go so heavy on it, I like it for lower reps (3-5 per leg) but you can certainly do higher reps as well.

When you finish one leg, you can either go right into the other leg, like I do the demo, or you can take a rest then do the other leg.

Hatfield Bulgarian Split Squats for Heavy Single Leg Training Top

Hatfield Bulgarian Split Squats for Heavy Single Leg Training Bottom

If you have the equipment for this, I highly recommend it! It's a beast of a leg exercise and will really allow you to push your limits on a single-leg exercise.

After a few sets of these, try Quad Stretch Walking Lunges to really finish off your legs.

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