Bulgarian Split Squats with a 3-5 second pause at the bottom have to be my favorite single leg movement, and in my opinion, maybe the best overall lift for athletes in general when done right. They open up the hips while really hitting the glutes. The glutes are the engine for an athlete - as Kelly Baggett says, "No glutes = no results."
This is a video of mine from back in November hitting 135 x 5. My ultimate goal right now is 275 x 5 done properly and with a five second pause.
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