For those of you who do, or make your clients do Bulgarian Split Squats, aside form just adding weight to make them more challenging, one way to progress the exercises is changing the foot position.
Internally rotating the loaded foot recruits more abductors and hamstring.
Externally rotating the loaded leg will create an extreme demand in the glute.
This is great for general fitness but also athletes as single Leg strength is expressed from various positions with different amounts of contributions from muscles throughout ranges of motions.
Strengthening and different ranges is ey to unlocking big time contractile integrity .
Do you program Split squats?
I really like split squats bc if a client/athlete had a back injury or pain it can be a good excercise for lower body strength without loading the lower back. Safe excercise easy to teach and there are tons of variation as well.
Definitely a great single Leg exercise !! There are also really great set ups for single Leg squats that can be done on the cable machine as well ! I'll post videos as I continue to develop the platform.
I do like bulgarian squat. But if you rotate your leg, doesnt it harmful for the knee?
I mean, won't be there a twisting force in the knee that can be harmful?
@Ubi Gergo this was a great question !