Bulgarian Split Squat: Build Lower Body Strength, Power & Golf Swing Stability

Key Points

• • Execution Tips:
    • Use two dumbbells held at your sides
    • Rear foot elevated on a bench, front foot placed forward
    • Lower hips deep below the front knee, then drive through the heel to rise
    • Maintain a tall chest and proper posture throughout
    • Deep range of motion creates mechanical tension to stimulate muscle growth

   

• • Training Caution for Golfers:
    • DOMS can negatively impact performance if done too close to tournaments
    • Best used in the off-season or with strategic recovery time

   

• • Suggested Volume:
    • Start with 6 reps per leg
    • Progressively increase weight or reps over time

   

• • Purpose of the Exercise:
    • Builds muscle mass in the quadriceps and glutes
    • Great for improving lower body strength, power, and golf swing stability
    • Not ideal in-season due to risk of DOMS (delayed onset muscle soreness)
    • Strengthens glutes, quads, hamstrings, and calves
    • Builds a strong foundation for force production and rotational power in the Golf swing
    • Contributes to longer drives and better stability