Mar ’26 Movement of the Month: Bulgarian Split Squat
by Coach Aidan
This months movement is the Bulgarian Split Squat. This is a Unilateral movement that will target your glutes, quads, and hip flexors. Now that we are in the “CrossFit Open” season we will be doing a lot of bilateral squat patterns (Thrusters, Wall Balls, Air Squats, Box Jumps, and even rowing) and we may begin to feel the affect on one of our legs more than the other. The reason for this is our stronger limb starts to take over for the weaker one when we fatigue and that builds compensation for our balance, our core strength, and our leg muscles which will ultimately lead to aches and pains. To combat this we should do unilateral strength training in the month of March insert: The Bulgarian Split Squat.
To perform this movement you will need: a bench, 1 or 2 Dumbbells and possibly an AbMat to have a target for your knee to reach for.
How to perform:
- Start by standing 2-3 feet in front of your bench (this is dependent on how tall you are)
- Place your back foot flat (have your laces flush) on the bench pad
- Begin by lowering your back knee to the floor while keeping your front foot shins vertical. Think 90% of the pressure is on my front foot heel and 10% is on my back foot.
- The rep ends when we stand tall and open our hips.
Week 1: Goblet Position for 3 sets x 10-12 reps, with 1:30 of rest between sets
If we have never performed this start by just doing bodyweight before adding any load
Week 2: Single DB Farmer Hold for 3 sets x 10-12 reps with 1:30-2:00 of rest between sets
Try to have about 5-10lbs heavier from week 1
Week 3: Double DB Farmer Hold for 3 sets x 8-10 reps with 1:30-2:00 of rest between sets
Try to add 10-20lbs of load from week 2
Week 4: Double DB Farmer Hold for 3 sets x 6-8 reps with 1:30-2:00 of rest between sets
This should be your heaviest and most challenging week
If you need help with the set up, loading, or a substitute don’t be afraid to ask one of the coaches for help.
