The biggest, strongest legs in the world may not belong to a bodybuilder — not if German cyclist Robert Förstemann and his almost-five-hundred-pound Bulgarian split squats have anything to say about it.
- Förstemann, 38, is a world champion in track cycling and 2012 Olympian.
He’s also somewhat internet-famous for his absolutely gargantuan legs, which not only power Förstemann to victory on the track but can haul most people’s max deadlift for reps on one leg. Take a look:
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The video above was posted on Aug. 28, 2024. Förstemann hit 220 kilograms, or 485 pounds, for 2 reps per leg — scroll a bit deeper into his feed and you’ll see plenty of high-rep sets between 160 and 220 kilos, plus a mountain of evidence explaining why Förstemann is known as “Quadzilla.”
Benefits of Bulgarian Split Squats
Förstemann may be the best poster boy the Bulgarian split squat has ever had, but he’s not the first athlete to reap the many benefits of this single-leg exercise. In addition to building piles of leg muscle, Bulgarians help power up your training in many practical ways:
- Bodybuilder and BarBend Expert Dr. Eric Helms called the split squat one of two must-do leg exercises for its unique ability to thrash the quads and glutes.
- In cycling, Förstemann’s legs push separate pedals; the Bulgarian split squat replicates this unique demand in a way that two-legged squats can’t match.
- Academics have referenced the Bulgarian split squat’s potency as both an athletic performance enhancer as well as a tool for rehabilitating sports injuries. (1)
- Unilateral training can also help address and remedy side-to-side imbalances in strength or stability. (2)
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Do Bulgarian Split Squats Like Robert Förstemann
Step one: Load 485 pounds onto your barbell. Step two, unrack it (easier said than done). Step three, stand on one leg and…
Okay, okay. You probably don’t have the quads to train the Bulgarian split squats the same way as Förstemann, but that doesn’t mean we can’t learn a thing or two from the German powerhouse:
- Förstemann uses weightlifting shoes to improve ankle mobility, knee sleeves for warmth, and a lifting belt since single-leg movements are much less stable and demand more of the core musculature.
- Notably, he only performs two repetitions per leg. For a sprint cyclist focusing on maximal power output, ultra-heavy and low-rep training is a wise sport-specific choice.
- Förstemann’s tempo favors his goals; a slow eccentric builds strength and control and an abrupt, powerful push up reinforces the explosive qualities he needs to excel in cycling.
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References
- Mackey ER, Riemann BL. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. Int J Exerc Sci. 2021 Apr 1;14(1):533-543. PMID: 34055144; PMCID: PMC8136570.
- Andrushko JW, Gould LA, Farthing JP. Contralateral effects of unilateral training: sparing of muscle strength and size after immobilization. Appl Physiol Nutr Metab. 2018 Nov;43(11):1131-1139. doi: 10.1139/apnm-2018-0073. Epub 2018 Mar 9. PMID: 29800529.
Featured Image: @robertfoerstemann / Instagram
