Another great single-leg strengthening exercise that can be done anywhere, including on the pitch – all you need is a bench. The Bulgarian lunge helps to stabilize the hip and knee, while at the same time strengthen the glutes, hamstrings, and quadriceps, one leg at a time. To perform the Bulgarian lunge, stand on one leg, a few feet in front of a bench or step. Place the other leg behind the standing leg, with the toes contacting the bench. Make sure to stand far enough forward that the foot and knee of the standing leg are in front of the hip, keeping both toes pointing forwards. Maintaining an upright posture and flat back, slowly lower the body towards the floor by bending the front hip and knee, keeping the knee in line with, or slightly behind, the toes. Lower the body until the knee is bent to a 90-degree angle, then push through the heel of the foot to straighten the hip and knee and return to the starting position.
Perform 2-3 sets of 10 repetitions with each leg for optimal results.
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