Very little in life or sports happens with two feet on the ground. You do almost everything athletic in a split stance, or by pushing off one leg from a parallel stance. Walking is a simple case of single leg movement. As a strength coach it is your job to be as functional in your training regimen as possible, meaning training the body for the specific requirements to that particular sport or task demands. So what am I getting at? Incorporating single leg work into your program is a must. My personal favorite way of incorporating single leg exercises is through the rear foot elevated squat, commonly known as bulgarian (seen in the image below). The primary goal of single-leg training is not to see how much weight we can handle but instead, demonstrate amazing stability and control throughout the entire movement.
The Bulgarian squat is a fundamentally solid movement that provides numerous benefits. For example developing balance and hip flexibility, along with strength and size of the leg. The more advanced lifters can really load up the exercise as well. You can apply huge weights to your leg muscles with limited spinal compression, as oppose to the squat. The versatile part of this movement is that you can load it in a wide range of variations and locations. Barbell, dumbbells in numerous locations, goblet hold, kettle bells, are just a few additions that make for a constantly changing stimulus. The load location being completely up to you really gives you free reigns when choosing the purpose and intensity of this particular exercise. A great tip for this move: place an Airex pad on the floor under the rear knee, and touch the pad with your knee on each rep. This creates consistent depth as well as adds cushion on the knee.
I could go on and on about why you should incorporate these in your program. But I’ll end it with saying that it is also one of the most effective ways to incorporate your core. The unstable environment caused by having your rear foot elevated causes y
our core to compensate and do the stabilizing while you perform the squat movement. Try it for yourself. You will see benefits coming from every direction.
The Next Level Athlete 
I LOVE Bulgarian split squats! I do them almost every leg day. Thanks for sharing.
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