The Painful Comeback: Deficit Bulgarian Split Squats

One of the staple routines on my leg days is the deficit Bulgarian split squat. It’s one of the most feared and painful, and also one of the most mentally demanding exercises, since it requires full-body coordination, stability, and control.

I used to be the only one doing it at my former gym, but I stopped for a while and switched to walking lunges instead.

Yesterday, I decided to bring it back, and even used a heavier weight I hadn’t tried before (30kg), since I’m pretty sure my legs have gotten stronger since the last time. Not only was it physically taxing, but it was mentally demanding too. I managed to squeeze out 6 reps for two sets, and honestly, I gave it everything I had.

It was fun and challenging. I prefer the deficit variation because it offers more range of motion. And I know what you’re thinking; no, I don’t enjoy pain, lol. I’m not a masochist, but you’ve got to do what you’ve got to do.

Anyways, I highly recommend it. It’s a painful routine, but the rewards are just as high.

Thanks for reading. Cheers.

▶️ 3Speak