Bulgarian split squat
Knee and thigh · Building · in reps · per side
Why it helps your running
Single-leg strength in a stride-like position: the most rewarding move for a runner.
- You'll need
- a chair
- Tempo
- 3 s down, 1 s up
How to do it
- Back foot on a chair, the other one a big step in front.
- Lower for 3 seconds, back knee towards the floor, torso leaning slightly forward.
- Push up through your front heel.
- Same number of reps on each side, weaker side first.
Common mistakes
- Front knee caves inward.
- You're too close to the bench and your front heel lifts.
- You're pushing off your back foot.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.