BULGARIAN SPLIT SQUAT

Muscle Group
Primary – Quadriceps
Secondary – Gluteus Maximus (Buttocks), Gluteus Medius, Hamstrings

PERSONAL TRAINER INSTRUCTION  :

Bulgarian Split Squat

Start the exercise by placing one foot on a bench / table / step behind you and the other foot underneath you.

Begin lowering your body down between your legs with the majority of the weight on the lead foot. Keep the pressure on the heel/midfoot of the lead foot. Focus on driving through the heel to activate the gluteals (buttocks) during the concentric phase (standing). Allow the knee of the back leg to lower and face towards the ground below.

Don’t allow the knee to translate past the toes on the lead foot and exhale as you come up.

This is great for balance!

Muscle Group

Primary – Quadriceps
Secondary – Gluteus Maximus (Buttocks), Gluteus Medius, Hamstrings

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