Struggling to set up your Bulgarian Split Squat without wrecking your knees? 🦵 You’re not alone — a lot of endurance athletes worry about form and joint stress when adding strength work into their training. Here’s the key to a safe, effective setup: 1️⃣ Use a bench, chair, or couch (just make sure it’s stable or against a wall!) 2️⃣ Sit down, extend the working leg forward, then stand up to find your ideal distance. 3️⃣ Place your back foot on the bench, keeping only the top or ball of your foo
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Bulgarian Split Squat: Glute vs. Quad Bias The way you position your torso and the depth of knee flexion in a Bulgarian split squat affects which muscles are emphasized: Glute Bias: A slight forward lean with about 90 degrees of knee flexion targets the glutes more. Quad Bias: A more upright torso with greater knee flexion (~60 degrees) shifts the focus to the quads. How to Perform for More Glute Engagement: Sit on a bench and extend your working leg fully in front of you, placing your foot on t
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