Sometimes the one move that would benefit you most is the one you'd most prefer to skip. In the case of the lower body, you'd be hard pressed to find a move as loved by coaches, and hated by lifters, as the Bulgarian split squat, aka the rear-foot-elevated split squat (RFESS).
What's to hate about this move? Where to start? It can be a crazy balance challenge, it often makes you sore as hell in both the glutes and quads for days afterward, and plenty of people aren't nearly as strong at it as they feel like they should be, given how much they can bilaterally squat.
So…what's to love? The RFESS has been shown by peer-reviewed studies to be just as effective as the back squat at building lower-body strength, and superior to the back squat for improving acceleration, agility, and change of direction speed.[1-3] This has obvious implications for those training for sports such as football and soccer, but also just for people who want strong (and strong-looking) legs without the wear...
Source: 3 Ways To Spice Up The Rear-Foot-Elevated Split Squat
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