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Exercise Technique - The Bulgarian Split Squat

3/15/2017

1 Comment

 
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​​Don't you just love exercises with eastern european names?

It just makes them sound more impressive.

I wish we had the Irish Squat or the Aussie Dead-Lift.

​Anyway, here is a great exercise for strengthening your legs. This exercise requires balance and coordination as well as a good amount of strength.

​Do not be surprised if you struggle at first but you will get the hang of it.


​I reckon the Bulgarian split squat is one of the toughest leg exercises out there. It is not something I put into a program at the drop of a hat. You need to work up to it.
 
Exercise Tips For The Bulgarian Split Squat:
  • You have to find your ideal stride length.When I see this online I see many people with their front leg too far forward and this creates too much arch in the lower back when you lower to the floor.
  • Place one leg on the bench (I prefer to place the instep of my foot on the bench rather than my toe - the stretch is too much for my knee to handle)
  • Pick a spot on the floor and look at it without moving your eyes from it - this helps with your balance
  • Keep your posture upright when you lower to the floor.
  • Pause at the bottom to increase the difficulty of the exercise. This will also ensure that you do not bounce at the bottom.
  • Keep the pressure through your mid foot to heel - not towards the front of the foot on the floor.
  • Only add weight when you can do 10-15 reps per leg with perfect form.
Thanks to HD Group client Shaun for modelling.
1 Comment
George Wolf link
1/17/2018 07:29:01 am

This 'Bulgarian Split Squat' might just look like a 'what the hell' substitute for a conventional barbell squat at the first glimpse. However, cause no blunder- this form of squat is the non-fictional deal. You may not see the Bulgarian split squat being accomplished very often, but truly it is an effective drilling to train your lower body and prevent the lower back pain without any expensive fitness equipment. It also helps to build remarkable single-leg strength and firmness. Moreover, I can say that it's a great unfussy physical-jerk with a vintage of mobility, the range of motion, and proprioceptive advantages.

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