WWW.THEMUSCLEDOC.COM STRENGTH VS: STABILITY THE BULAGRIAN SPLIT SQUAT:
Unilateral movements are the foundation of any good exercise routine. They can put a great metabolic demand on muscle without taxing ligaments, joints, and the nervous system with heavy load.
They are also a great way of picking out bilateral asymmetries in mobility ,strength and stability.
STABILITY and STRENGTH
To often strength and stability are mixed together and packaged as a singular counterpoint to mobility. Whereas they actually are quite different…
STRENGTH is the capability of EXERTING FORCE, Whereas STABILITY is the capability of RESISTING FORCE.
THE BULGARIAN SPLIT SQUAT: HOW TO
With STABILITY in mind the Bulgarian split squat when loaded appropriately can be extremely effective, Lumbo-pelvic stability exercise as well as a killer quad/hamstring/glute workout.
The key is loading the hand of the stance leg. Remember, when looking to promote stability you can’t load weight as a form of increasing resistance, rather you must load weight to increase the perception of instability. SO loading into this front leg hand will do to things.
1) Forces lateral stability from the stance leg glute med, in order to keep the pelvis level. Which ive discussed in past videos to have a much greater dynamic correspondence, because our glute med is active in the stance phase of the gait cycle.
2) Initiates isometric lateral flexion from the opposite side QL (major lumbar stabilizing muscle) . The quadtratus lumborum is an integral muscle of the lumbo-pelvic complex which needs to not only be strong- but also have a great deal of endurance, as its used constantly throughout the day to keep neutrality to our spine.
