--- title: "Building Blocks: The Single Leg BW Squat Day 2" description: BridgeAthletic launches there Building Blocks Campaign which focuses on providing a progressive look at building better athletes. --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) September 08, 2015 By Nick Folker # Building Blocks: The Single Leg BW Squat Day 2 Share: - - - Today we will be introducing the BW Split Squat. #### **Exercise 1: BW Split Squat**     **Tips:** Start in a lunge position, both feet facing forward. Work on maintaining balance as you lower your hips toward the ground. Aim to keep your front knee over the middle of your front foot. Avoid letting your front knee drift over your toes. Pause when your back knee is a couple inches off the ground and your front thigh is parallel to the ground. Return slowly to the start position. Repeat for prescribed reps on the same side. Switch legs and repeat on the other side. ![Split_Squat_BW.ai2](https://blog.bridgeathletic.com/hs-fs/hubfs/Split_Squat_BW.ai2.jpg?width=337&name=Split_Squat_BW.ai2.jpg)   **More Building Blocks:** Check out more from our building Blocks Series. [**Download our e-book**](https://bridgeathletic-1.hs-sites.com/buildingblocks)to receive an in-depth look at our full August Building Blocks! [Day 1: Split Squat Hold](https://blog.bridgeathletic.com/single-leg-squat) ### **Summary:** Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at [https://www.facebook.com/BridgeAthletic](https://www.facebook.com/BridgeAthletic), Twitter at [https://twitter.com/BridgeAthletic](https://twitter.com/BridgeAthletic) or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.   Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.    Be sure to check back tomorrow for more Building Blocks! [![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) #### About the Author [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1250764216.jpg?width=75&name=file-1250764216.jpg) Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... [Read More](https://blog.bridgeathletic.com/nhl-testing-without-test-day) [![](https://blog.bridgeathletic.com/hubfs/issa-strength-and-conditioning-coach-bench-press.jpeg)](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) March 1, 2023 #### [The Best Bench Press Variation You’re...](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) *This post is part of our Coaches Corner series with Taylor Rimmer. Taylor is NSCA-CPT, StrongFirst...* [Read More](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) [![](https://blog.bridgeathletic.com/hubfs/AdobeStock_168424497-1.jpeg)](https://blog.bridgeathletic.com/does-powerlifting-health) August 5, 2019 #### [Does Powerlifting Harm Heart Health?](https://blog.bridgeathletic.com/does-powerlifting-health) A recent study has discovered that a 12-week supervised strength training program (SSTP) may result... [Read More](https://blog.bridgeathletic.com/does-powerlifting-health) ## Subscribe to our blog Bunch of awesome content ![Bridge Logo-Black-1200px](https://blog.bridgeathletic.com/hubfs/Bridge%20Logo-Black-1200px.svg) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Nick Folker", "url" : "https://blog.bridgeathletic.com/author/nick-folker" }, "datePublished" : "2015-09-08T22:09:30.000Z", "headline" : "Building Blocks: The Single Leg BW Squat Day 2", "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/single-leg-squat-day-2", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ```