Bulgarian split squats

Research Study 4 van Soest et al (1985) Biomechanical data was collected on well trained volleyball players who performed one-legged and two-legged vertical countermovement jumps. Jumping height in one- legged was approximately 58% of that reached in two-legged jumps. Therefore, in the one-legged jump more work was produced per leg during push-off.

The Application: A high degree of overload can be achieved in one-legged jumping exercises. In correctly periodised programs when a lower intensity is required, double-legged exercises such as repeat double leg jumps may be used. Conversely, closer to competition time, single legged bounding may be utilised. Be careful however with heavier athletes performing an extensive amount of single legged jumps. Because they are heavier they will generate high ground reaction forces which could cause injury.