Beyond Squats and Lunges: Part 2

Last week, I talked about lunge variations if you're sick of the traditional lunge. This week I'm moving onto squats -- don't toss them out of your workout when you get bored, just get a little creative. As far as squats go, there are so many different variations that you can choose from: Plié squats, front squats, single leg squats, split squats and Bulgarian split squats, just to name a few. All these versions are excellent options and can be added into your normal strength training routine.

Personally, I don't think enough people perform unilateral movements, which often times will unveil a discrepancy in strength and/or stability between the right and left side, in their workout routines. As a result, I'm going to focus on the Bulgarian split squats.


The Exercise Prescription: Perform 3 sets of 8-10 reps per side. Make sure you take three seconds to lower yourself, pause slightly in the bottom position and then take one second to return to the start position. Perform all reps on one side and then switch legs.

How to do the Moves:

Bulgarian Split Squat. Assume a staggered stance and place the instep of your rear foot on the surface of a bench (photo 1). Your shoulder blades should be retracted (i.e., drawn together) slightly; keep your chest up and you can place your hands on your hips. The majority of your body weight should be on the front leg throughout the entire movement.

Bend the front knee and lower your body as deeply as you can without touching your knee to the floor and while keeping your torso as close to vertical as possible (photo 2). Press back up through the mid-portion of the front foot and return to the top position.

Looking for more variation? Try a burpee!