The Bulgarian Split Squat exercise is a basic prerequisite for training to build strength and size in your legs. Are you sure you are doing the exercise correctly?
You should not be content with anything other than perfect shape, especially because it is such a simple and essential movement that should serve as a central element of your workout plan. Let Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. and Associate Fitness Editor Brett Williams guide you through the intricacies of exercise and save you from the bad habits that keep you from using your fitness potential.
Before you throw your foot on the bench and rush off, you should note that this is extremely important to note the movement here. The starting position is extremely important so that you can keep your balance at all times ̵
Start at the Bottom
says Eb: The biggest mistake I see in the Bulgarian Split Squat is the setup. If you set up incorrectly, you will never get the Bulgarian split squat properly. If your leg is too close to the bench, you have a bad front knee position that will cause knee pain. If it's too far, you will not get the proper stretch on your hind leg and you will miss the half beauty of the Bulgarian. So first find your position on the ground and then stand up.
The rear knee never touches
Eb says: The Bulgarian split-squat exercise is best suited as an exercise that demonstrates a controlled movement and not an explosion Also the bottom of each repetition. Do not drop your back knee on the floor to reach this lower position. As soon as the back knee touches the ground, it basically becomes a strained couch stretch.
We want it to be something more than that so you can build leg and buttocks strength. Stop one centimeter from the impact of your back knee and stop in that position for a fraction of a second. This also forces you to demonstrate control in this lower position rather than relying on a rebound from the hole.
Eb says: In the Bulgarian split-squat you have to pay attention to many factors, and the movement pattern itself takes some getting used to, but do not let it be an excuse to keep your buttock muscles inactive. because she should be in a squat or deadlift movement.
Relaxing your buttock muscles while a Bulgarian is relaxing allows you to channel your anterior knee track in, a potentially damaging position. Clinging to the buttocks prevents this and helps you to get the most out of the Bulgarian Split Squat. When you leave the hole in a Bulgarian, it is often almost everything that drives this charge.
Would you like to master more exercises? Here you can find all form check instructions. Brett Williams