Why Every Active Coloradan Over 30 Needs Bulgarian Split Squats

Why Every Active Coloradan Should Be Doing Bulgarian Split Squats

Boost Your Strength, Stability, and Resilience on the Trail—and in Life

If you’re active and living the Colorado lifestyle—whether that means hiking Chautauqua trails, skiing Copper, mountain biking Apex, or crushing your favorite gym workout—you need more than just a strong heart and lungs. You need strength, stability, and bulletproof joints that will support you for decades to come. Enter: the Bulgarian Split Squat.

This deceptively simple move is one of the most powerful lower-body exercises you can do—and it's especially important for anyone 30+ who wants to stay active and injury-free in our beautiful but demanding Rocky Mountain playground.

What Is a Bulgarian Split Squat?

Picture a lunge—now elevate your back foot on a bench or box, and squat down on one leg. That’s it. But don’t be fooled by its simplicity. This move challenges your balance, your strength, and your grit.

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7 Benefits of Bulgarian Split Squats for Endurance-Loving Coloradans

1. Trail-Proof Your Legs

Climbing 3,000 vertical feet on tired legs takes more than cardio—it takes stability and unilateral strength. This move builds the kind of legs that don’t buckle at mile 9 of the Imogene Pass Run or while descending Green Mountain with jello knees.

2. Bulletproof Your Knees and Hips

Running, biking, and skiing are tough on joints—especially when one side is doing more work than the other. Bulgarian split squats correct muscle imbalances, reducing wear and tear that leads to injury.

3. Build Core Stability Without Planking to Death

Because you're on one leg, your abs and obliques fire up to keep you balanced. So while it’s technically a leg exercise, your core's getting a serious side hustle.

4. Gain Strength Without the Barbell Intimidation

Let’s face it—not everyone loves loading up a barbell. This move gets the job done with dumbbells, kettlebells, or even bodyweight. Minimal gear, max results.

5. Time-Efficient for Busy Athletes

Got 15 minutes? Great. That’s all it takes to fry your legs and build the kind of strength endurance athletes usually forgetto train.

6. Perfect Cross-Training for Endurance Sports

Whether you’re prepping for a marathon, Leadville, or your 4th CrossFit Open, Bulgarian split squats build the structural strength and muscular endurance that running alone won’t.

7. They’re Humbling—and That’s Good

There’s no faking strength on one leg. It reveals weaknesses, builds grit, and makes your body more durable than ever.---

How to Add Bulgarian Split Squats to Your Routine

*Warm-Up First:** Always activate your glutes and hips before loading.

*Start with Bodyweight:** If you’re new to this movement, get the form dialed in first.

*Progress Smart:** Add dumbbells or kettlebells once you’re confident.

*Reps/Sets:** 3–4 sets of 6–10 reps per leg

Pro Tip: Don’t rush. Control your movement and keep your front knee stacked over your ankle. And please don't put your back foot on something ridiculously high—we're training, not auditioning for Cirque du Soleil.

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🔥 Real Talk: Strength = Longevity

If you want to keep running those ridgelines, skiing powder stashes, or biking the backcountry into your 40s, 50s, and beyond, you have to prioritize single-leg strength and joint control. Bulgarian split squats aren’t flashy, but they are foundational.

They’re the secret weapon for athletes who want to do hard things for life, not just for a season.

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What Now?

Come train with us at Vantage Movement in Wheat Ridge! We coach real humans like you. Adults with jobs, kids, tight hamstrings, and big outdoor goals. Come by and learn how to bulletproof your body and keep doing the things you love.We’ll help you nail your split squat form and build a strength routine that keeps you active, capable, and mountain-ready for years to come.

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