From Split Squat to Bulgarian: Lunge Ladder

A five-step ladder of increasing difficulty in the lunge pattern: supported split squat, free split squat, reverse lunge, walking lunge and Bulgarian split squat with the back foot on a bench. Each student moves up a step only after meeting the technique standard.

How to play

1. Present the ladder on the card and the standard to move up: 8 reps per leg with the knee aligned, a steady torso and no loss of balance (3 min).
2. Everyone starts on step 1 (split squat holding the wall or a partner) and the partner signs off on the standard or not (4 min).
3. Independent ladder work: sets of 8 per leg, the partner signs off, and the student moves up or repeats the step (12 min).
4. Students who reach the Bulgarian split squat add a medicine ball hugged to the chest as a load progression (3 min).
5. Each student writes down their final step and what kept them from going higher (3 min).

Rules

• You move up only when your partner signs off.
• For the Bulgarian split squat, the bench is placed against the wall so it cannot slide.
• The back knee lowers under control without hitting the floor; place a mat underneath.
• Keep the same leg in front for the whole set, then switch.

Variations

Adaptations

• Balance problems: does every step with one hand on the wall bars.
• Ankle injury: stays with a static split squat over a short range.
• Visual impairment: the partner places a hand on the front knee as an alignment reference.

Learning goals

• Progress through the lunge pattern safely and gradually.
• Apply objective technique standards to decide when to progress.
• Build strength and stability in each leg separately.

Equipment for a class of 25

• gym benches: 6
• mats: 15
• cards: 15
• medicine ball: 6

Teacher tip

It is normal for one leg to reach a different step than the other: it is a good chance to talk about asymmetries.

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