Bulgarian High Step Training
Athletes in every sport need to have strong thighs and hips to perform at their best. The method of strengthening them is a subject open for debate. The exercise called the squat was long considered the best method until a former Olympic hammer thrower suggested the Bulgarian step-up instead.
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Background
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Anatoly Bondarchuk won a gold medal at the 1976 Olympics and went on to become a respected coach in Eastern Europe. In the 1990s, he suggested that a high stepping exercise might be a safer, more effective way to build up thigh and hip strength.
Concept
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The Bulgarian weight-lifting team began to experiment with the exercise and showed marked improvement in strength and fewer lower back injuries, as Bondarchuk had believed would happen. The exercise became known as the Bulgarian Step-up, and some athletes switched to using it; others stayed loyal to the squat.
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Execution
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The simple step-up requires only a step or a bench and weights. The exerciser, standing in front of the bench with the weight across his shoulders, keeps both legs straight and his weight balanced. With his right foot at a right angle to the bench, he steps up onto the bench. He completes stepping up with both feet planted on the bench. He steps off again, returning to his starting point. The exerciser may lead off (step-up) with the left or the right foot and/or alternate legs after sets of repetitions.
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