Split Squat / Bulgarian Split Squat

SINGLE-LEG STRENGTH · PATH B & LATE PATH A

Why it matters · Operator Single-leg strength is the foundation of running, rucking, and balance under load. Most low-back issues in operators trace back to weak unilateral hip and knee control. The Bulgarian split squat is the most efficient bodyweight tool for closing this gap.

Why it matters · Longevity Falls in older adults almost always happen on one leg, often during a transition (turning, stepping off a curb). Training single-leg strength deliberately is the most underrated thing you can do for staying upright at 80.

Form cues

• Stand with one foot back on a chair seat (rear-foot elevated)
• Front foot two to three foot-lengths ahead of the chair
• Lower straight down (rear knee toward the floor), torso mostly upright
• Drive through the front heel to return to standing
• Keep front knee tracking over the foot, not caving in

Common errors

• Front foot too close to the chair (knee travels too far forward)
• Bouncing off the rear knee at the bottom (control the descent)
• Leaning the torso too far forward (load shifts off the front leg)

Path A scaling Skip this until late Block 2 or Block 3. When ready, start with a static split squat (rear foot on the floor, not elevated). Progress to using the chair once the static version is steady.

Path B scaling Add this in Block 2. Path B uses it as the primary unilateral movement. Build to 3 × 8 each side at bodyweight before adding any load. In Tier 1, this becomes the goblet squat slot.