Your Workout PERFECTED by Nick Tumminello

Author:Nick Tumminello
Language: eng
Format: epub, pdf
Publisher: Human Kinetics

Low Foot Bulgarian Split Squat

Setup

Stand tall while holding a dumbbell in each hand at your sides. Place your left foot on a small box or aerobic platform that’s behind you and as high as the middle of your shin (see figure a). Your right leg should be far enough in front of the box that your shin can stay close to vertical as you drop into each rep. You can also do this exercise using only body weight by allowing your hands to hang down at your sides or by interlacing your fingers behind your head.

Action and Coaching Tips

Keeping your torso upright, lower your body toward the floor without allowing your back knee to rest on the floor (see figure b). As you lower your body, keep your back straight. Drive your heel into the ground to raise your body to the starting position, thus completing the rep. Perform all reps on one side before switching to the other leg. Keep your weight on your front foot throughout the exercise.

WHY IT’S BETTER

You place your back foot on a platform that’s smaller or shorter than a weight bench and is around the height of the middle of your shin. Performing Bulgarian split squats with an upright torso is an effective way to target the quadriceps during this exercise, just like performing lunges with an upright torso also targets these muscles. Placing your back foot on a platform that is smaller or shorter than a weight bench prevents you from overextending your lower back. You won’t place unwanted stress in that area to maintain a fully upright torso as you perform this exercise.

Benefits

Less awkward and more natural to maintain the torso position

Increased recruitment of the quadriceps from the leaning version

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.