Gymnastic pants and bathing suits are getting shorter and shorter, so you should fill them out properly. You'll get a good workout with normal squats – but if you really want to gain, you focus on the muscles and slow down for some hard one-sided work.
This somewhat simple modification of the Bulgarian split-squat function of Men's Health Fitness Director Ebenezer Samuel, CSCS, makes the exercise a lot more of a glute annihilator, largely due to the tension on which it affects the maximus-sized muscles.
According to Samuel, the key to growing the glutes with the move is patience and control. "We'll take a break in the lower squat position, make sure your back knee is still an inch from the ground when you do that," he says. "This is both an extra time for your buttocks muscles and a bottom exploration of the Bulgarian, it's harder to hold that position than you think, and it will also give your hind leg a great stretch." the quad.
You also add an extra challenge to the load.The stretched kettlebell position is more stressful for your abdominal muscles than if you were holding the weights on your sides, so you need to stiffen your core to get one during the entire movement To ensure strong and healthy back alignment.
In order to perform the pulse break on the Bulgarian Split Squat, you will need a set of kettlebells and a bench or other stable platform.Please see Yes4All if you want to try this at home .