Hip Strength

By Johnny Martin, CPT

When discussing compound lifts related to the hips, Bulgarian split squats is an important and great exercise to add to your routine. Compound lifts are classified as an exercise which engages multiple joints and multiple muscles. Bulgarian split squats engage both the hip and knee joints as well as evolving muscles such as glutes, quadriceps, hamstrings, and hip adductors.  

To perform this exercise, you will need a flat bench that will be set about 2 feet behind you. From here, lift either your right or left leg behind you onto the flat bench, laying your foot flat. Your feet should be shoulder-width apart, and the leg that is not on the flat bench should be far enough in front that you can comfortably lunge. To complete a repetition of this exercise, roll your shoulders back and lean forward at the waist, beginning to lower down on the leg that is out in front of you and bending the knee. It is important to remember to engage the core. Push through your front foot, activating your quadriceps, glutes, and your adductors to return to a standing position. Perform all your reps of the set before switching to the other leg.  

When doing Bulgarian split squats, it is important to master the bodyweight squat before adding additional resistance or props. Additional weight or props can include a barbell that is placed across the shoulders or dumbbells/kettle bells that are held in each hand. Mastering this exercise can greatly improve strength in the lower body and core while also activating the hips. Below is attached a video demonstrating this compound lift.  

Video Credit: Kayla Itsines / youtube.com