Bulgarian Split Squats for Ski Preparation

Possibly the Best Exercise to Prepare for Skiing? Bulgarian Split Squats!

Okay, maybe calling it “the best” exercise is debatable—because no single exercise can completely prepare you for the demands of skiing. But if you’re looking for a top-tier movement that builds strength, balance, and resilience for the slopes, Bulgarian split squats (also known as rear-foot elevated split squats) are a must-have in your workout routine. Here’s why 👇

1️⃣ It’s Not Just for Skiers—It’s for All Athletes
If you run, jump, cut, or change directions in your sport, Bulgarian split squats are a game-changer. This exercise builds strength and stability in your lower body, making it invaluable for anyone looking to improve their athletic performance. But for skiers, the single-leg focus perfectly mimics the independence of each ski, making it particularly effective for shredding the slopes.

2️⃣ Trains Each Leg Independently
Unlike bilateral exercises (like squats), Bulgarian split squats allow you to train one leg at a time. This is crucial for skiers, as each leg works independently to control its respective ski. By building unilateral strength, you can better navigate turns, maintain control, and improve your overall performance on the mountain.

3️⃣ Adaptable for All Fitness Levels
Whether you’re a seasoned athlete or just starting your fitness journey, Bulgarian split squats can meet you where you are.

Beginners can stick with bodyweight-only variations to build foundational strength and balance.
Intermediate athletes can add a pause at the bottom of the movement (an isometric hold), creating time under tension that mimics the sustained quad engagement you’ll need to combat that infamous "quad burn" on the slopes.
4️⃣ Builds Strength AND Improves Mobility
Adding resistance—whether it's a kettlebell, dumbbells, or even a barbell—elevates the benefits of this exercise. The extra weight helps build more strength and encourages a greater range of motion over time. If tight hips or limited mobility make the movement challenging at first, this can improve significantly with consistent practice.

Bonus: Improved mobility = more control and power on your skis.

5️⃣ Progress to Plyometrics for Explosive Power
Once you’ve mastered the basics, take your training to the next level by incorporating plyometric variations. Adding a jump to Bulgarian split squats not only improves your explosive power but also enhances balance, coordination, and resilience—key skills for skiing.

Why Bulgarian Split Squats Deserve a Spot in Your Routine
The benefits don’t stop at these five points:

They strengthen your stabilizer muscles, critical for navigating uneven terrain.
They challenge your core, improving overall stability.
They reduce strength imbalances between your left and right legs, helping to prevent injury.
Whether you're gearing up for a ski trip or simply looking to crush your fitness goals, Bulgarian split squats are a versatile, effective movement you can’t afford to skip.

How to Get Started
If you’re new to Bulgarian split squats, focus on mastering your form with bodyweight first:

Place your rear foot on a bench or elevated surface.
Step your front foot far enough forward so your knee stays over your ankle as you lower.
Lower your body until your back knee nearly touches the ground.
Drive through your front heel to return to the starting position.
As you progress, gradually add weight or incorporate variations like isometric holds or plyometric jumps.

There are endless reasons for skiers to include Bulgarian split squats in their weekly workouts, but these five should be enough to get you started. So grab a dumbbell (or just your bodyweight) and start preparing for your best season yet!

Let us know—do you already use Bulgarian split squats in your routine? What’s your favorite variation? Drop a comment below! 🏔️⛷️