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Mark Wahlberg’s Secret to Staying Ripped at 51: The Bulgarian Split Squat That Fuels His Action-Packed Roles

 Written by 

Julien Raby

 Last updated on 


At 51, Mark Wahlberg is still in incredible shape, thanks to his intense workouts and smart exercise choices like the Bulgarian Split Squat.

This simple move helps him build strength, improve balance, and stay injury-free as he tackles demanding action roles.

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Curious how he maintains such peak fitness in his 50s? In this article, we break down why the Bulgarian Split Squat is key to his routine and how you can use it to stay strong and lean, no matter your age. Ready to learn Wahlberg’s secret? Keep reading!

Mark Wahlberg’s Fitness Philosophy

Mark Wahlberg’s commitment to fitness is rooted in discipline and consistency. His approach to health isn’t just about looking good for movie roles; it’s about staying in top shape for life. Whether he’s preparing for a fight scene or simply aiming to stay strong and energetic for his family, Wahlberg is dedicated to his craft.

Wahlberg’s day often starts as early as 4 AM, with an intense workout before most people have even woken up. This regimen includes high-intensity circuit training, resistance exercises, and of course, the Bulgarian Split Squat. Wahlberg has shared insights into his fitness routine on social media, emphasizing the importance of mental toughness and motivation, especially as he enters his 50s.

The Bulgarian Split Squat: A Game Changer for Lower Body Strength

What is a Bulgarian Split Squat?

The Bulgarian Split Squat is a unilateral leg exercise that focuses on one leg at a time, improving both strength and stability. The movement targets the quads, hamstrings, glutes, and stabilizing muscles like the calves and core. Performed by resting the back leg on an elevated surface (like a bench) while lowering the front leg into a lunge position, this exercise emphasizes balance and mobility.

A significant benefit of the Bulgarian Split Squat is how it builds lower-body strength without placing excessive strain on the spine. For athletes in their 50s like Wahlberg, this is crucial in maintaining joint health and preventing injuries.

Why It’s Perfect for Wahlberg

As an aging athlete, Wahlberg focuses on low-risk, high-reward exercises that protect his joints while delivering significant gains in strength and mobility. The Bulgarian Split Squat is perfect for this. It requires balance and coordination, targeting muscles essential for stunts and physical roles while minimizing the risk of injury.

The unilateral nature of the exercise ensures that each leg is worked evenly, helping to prevent muscle imbalances—a common issue as people age. This move fits seamlessly into his strength and conditioning program, allowing him to stay lean, agile, and injury-free.

Step-by-Step: How to Perform the Bulgarian Split Squat

  1. Setup: Stand a few feet away from a bench, facing away from it. Place the top of one foot on the bench behind you.
  2. Foot Position: Your front leg should be far enough forward that when you lower yourself, your knee stays behind your toes.
  3. Lower Down: Keeping your chest up and core engaged, lower your back knee toward the ground, making sure your front knee stays aligned with your ankle.
  4. Push Up: Press through the heel of your front foot to rise back to the starting position.

Common mistakes include letting the knee drift too far forward, rounding the back, or rushing the movement. For beginners, start without weights or use a TRX strap for balance assistance.

Why Bulgarian Split Squats Are Essential for Staying “Fighting Fit”

Focus on Functional Fitness

Functional fitness is the cornerstone of Wahlberg’s training, preparing him for the demands of action scenes, from running and jumping to intense fight choreography. Bulgarian Split Squats are ideal for building balance, coordination, and functional strength. By training one leg at a time, Wahlberg improves his stability and athletic performance.

Core Stability and Mobility

The Bulgarian Split Squat also strengthens the core. As you lower and rise from the lunge position, your core muscles work hard to stabilize your body, making this exercise more than just a leg workout. For someone like Wahlberg, who performs stunts, hip mobility and lower back stability are essential in preventing injuries and improving performance.

Endurance and Muscle Definition

Wahlberg is known for his lean, defined physique. Bulgarian Split Squats help him achieve this by building muscle endurance in his lower body without adding unnecessary bulk. The unilateral nature of the movement forces his stabilizing muscles to engage fully, creating a balanced and symmetrical appearance. For an actor constantly in the public eye, this aesthetic benefit is invaluable.

Incorporating Bulgarian Split Squats Into a 50+ Workout Routine

Adapting for Age

For older athletes, maintaining fitness while avoiding injury is a priority. Bulgarian Split Squats allow for adjustments based on individual fitness levels. By using lighter weights, slowing down the tempo, or increasing rest periods between sets, older athletes can safely build strength. Unlike traditional barbell squats, which compress the spine, the Bulgarian Split Squat is less taxing on the back, making it an excellent choice for longevity.

Progression and Variations

Once the basic movement is mastered, there are numerous ways to progress the Bulgarian Split Squat. Athletes can add dumbbells, barbells, or even resistance bands to increase the intensity. Variations like the rear-foot-elevated split squat or pausing at the bottom to increase time under tension are excellent ways to challenge the muscles further.

Recovery Tips for Older Athletes

Wahlberg emphasizes recovery as much as the workout itself. For athletes over 50, foam rolling, stretching, and getting enough sleep are critical for recovery. Wahlberg also swears by methods like massage therapy and cryotherapy to keep his body in top condition. Incorporating these recovery practices ensures that the Bulgarian Split Squat and other exercises can be performed consistently without injury.

Little-Known Facts About Mark Wahlberg’s Fitness Routine

Unique Training Sessions

Few people know just how intense Wahlberg’s workouts are. Waking up at 4 AM, he hits the gym before sunrise, often performing high-intensity circuits that include movements like the Bulgarian Split Squat. Wahlberg also practices intermittent fasting, which helps him stay lean while maintaining muscle mass. His supplementation routine includes protein shakes, creatine, and recovery drinks to fuel his workouts and aid recovery.

Mental Fitness

Staying in peak physical shape requires mental toughness, and Wahlberg is no stranger to discipline. His fitness routine includes not only physical training but also meditation, goal-setting, and strategies for maintaining focus. Balancing his workout schedule with acting, running multiple businesses, and spending time with his family requires mental fortitude, which is as crucial as the workouts themselves.

Celebrity Trainer Influence

Wahlberg’s fitness is guided by expert trainers like Brian Nguyen, who specializes in functional fitness with a focus on longevity. Under their guidance, Wahlberg’s routines constantly evolve to keep his body agile and strong as he ages. This collaboration ensures that movements like the Bulgarian Split Squat remain a core part of his training, adapted to his needs.

Conclusion: What We Can Learn from Wahlberg’s Fitness Journey

Mark Wahlberg’s use of the Bulgarian Split Squat exemplifies his commitment to functional fitness and longevity. This exercise, with its focus on balance, strength, and injury prevention, is a testament to how smart training can keep anyone—no matter their age—in peak physical condition. Incorporating exercises like the Bulgarian Split Squat into your workout routine is a great way to improve fitness and stay in fighting shape well into your 50s and beyond.

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