🔥 Midweek Lift: Deficit Bulgarian Split Squat – The Leg & Glute Game-Changer

Lloyd warming up

It’s time to take leg day up a notch — literally and figuratively. <<-- AI tries to be as humorous as us, but it's got a long way to go.

When the Bulgarians are on the board, its traditionally not met with excitement and joy, yet.

✅ Deeper Range of Motion – Elevating your front foot increases depth, giving you a bigger stretch and greater muscle activation.

✅ Single-Leg Strength – Builds balance, coordination, and strength, one leg at a time.

✅ Fixes Imbalances – Great for uncovering and correcting strength differences between legs.

✅ Less Spinal Load, More Leg Burn – Build strong legs without the heavy barbell pressure on your back.

✅ More Stretch = More Glute Activation - The deeper range targets your glutes where they’re most challenged — at full stretch.

✅ Drives Hip Extension - Pushing out of the bottom forces your glutes to do the work.

✅ Perfect for Imbalance Fixes - No more letting your dominant glute steal all the gains.

✅ Low Back-Friendly - All the booty-building without compressing your spine.

Heather with the demo and Carlo asked that I pick one of his favorite bands.

Elevate your front foot 2–4 inches on a plate or platform.
Set your back foot on a bench like a traditional Bulgarian split squat.
Lower slowly until your back knee nearly touches the ground. Slight forward torso lean, drive through your front heel, and squeeze at the top.

Kudos to Heather Hirsch for stepping up and being our brave volunteer to demo the deficit Bulgarian split squat on video! 🔥👏

You crushed it and made it look way easier than it feels — thanks for the demo! 💪🍑

The gym will be CLOSED on Saturday, August 16, 2025.

Plan ahead and hit your workouts early in the week or talk to one of the funny dudes about options for staying on track.

Thanks for your understanding! 💪