#RepsForRapinoe – Goblet Bulgarian Split Squat

One of my all time favorite single-leg exercises is the Bulgarian Split Squat or the Rear Foot Elevated Split Squat. It has been a staple in my programs for as long as I can remember – mainly because you feel like a badass when performing them but also you get the most bang for your buck with single leg training.


Single Leg

The fact is, when we move we are on one leg. Think about it, when we walk, we transfer weight from one leg to the other; running, just one leg is in contact with the ground during stride. Therefore, performing single leg exercises will help protect the hip, knee, and ankle during necessary and unnecessary action or movement. Single leg exercises are also terrific for exposing musculature imbalances in your legs.


Holding the kettlebell in a goblet position does two things,

  1. Adds weight to the exercise
  2. Applies an added load to both the leg and the abdominal wall

For the reasons above, I love the Goblet Bulgarian Split Squat – if forces good posture core control. Think of it as a moving plank, stable and dynamic. Plus, unlike a barbell back squat, there is no added pressure to the spine. 1+2 = double awesome.

The Ins and Outs:

Set up with your back facing a bench or another object, knee height, that you can elevate your foot on. Make sure you are not too close or too far from the bench. This will involve some trial and error for each individual but know this, when you descend your knee should remain over your ankle/foot, not behind the foot or forward of the toes.

  • Hold a kettlebell or dumbbell in the goblet position – from there balance on one foot and place the other foot on the bench behind you.
  • Keep your whole front foot screwed into the ground or in other words maintain all 3 points of contact (big toe, little toe, and heel) should be in contact with the ground throughout the entire exercise.
  • From there drop the back knee down until it hovers right above the ground – maintaining a slight forward lean in the torso which will help keep your core engaged.
  • Drive up through the front foot – again maintaining 3pts of contact with
  • Switch legs and repeat

Holding the kettlebell in a goblet position helps to maintain good posture plus it teaches good anterior core control.


Get Involved:

Here’s how it works: For the next 3 weeks I will be posting 2 videos a week of me performing some of my favorite strength training exercises to encourage Megan. You can either perform the same exercises or come up with your own.

1) Post a video of yourself performing a strength training exercise and donate a few of your reps to Megan’s recovery
2) Tag me (@lorilindsey6) and (@mrapinoe) in your video
3) Hashtag #RepsForRapinoe
4) Show us what you got!

Excited to have you a part of this!


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