What's up, team! Welcome to our Bulgarian Split Squat tutorial! 🎉 In this video, we're breaking down everything you need to know about mastering Bulgarian split squats. From setup to advanced variations, we've got you covered. 💪 Stick around for tips on avoiding common mistakes too! Let's dive in! 🚀
Video Breakdown:
0:00 - Introduction and Overview
0:35 - Setup and Positioning
3:20 - Common Variations
5:45 - Advanced Movements
8:30 - Common Mistakes and Fixes
11:00 - Advanced Tips and Wrap Up
🔧 Setup and Positioning:
Walk Out Method:
Start at the end of the bench.
Take two steps forward.
Place one leg back onto the bench.
Sit Down Method:
Sit on the bench.
Extend the front leg fully.
Where the leg lands is your setup point.
From the Bottom:
Start in a lunge position.
Raise up to find your optimal distance.
🔄 Variations:
Vertical Spine (More Quad Focused):
Keep spine vertical.
Emphasizes the quads.
Forward Lean (More Glute Focused):
Slight forward lean while descending.
Targets the glutes.
🏋️♀️ Advanced Movements:
Eccentric (Slow Descend):
Focus on a slow, controlled descent.
Enhances muscle strength through increased time under tension.
Rotational Split Squat:
Rotate towards the standing leg.
Intensifies glute engagement.
Elevated Front Leg:
Place the front leg on a plate.
Allows deeper range of motion.
Bulgarian Weight Exchange:
Alternate between weighted and bodyweight reps.
Mixes muscle activation and endurance.
High Knee Explosive Split Squat:
Combine strength and explosiveness.
Perform a high knee raise on each rep.
🚫 Common Mistakes and Fixes:
Tightrope Stance:
Ensure a wide enough stance for balance.
Leaning Back:
Engage your core to maintain balance.
Knee Valgus (Knees Caving In):
Use a band or support to correct knee alignment.
Grip the floor with your foot for stability.
🎥 Pro Tip:
Film yourself from different angles to catch and correct form issues. This helps in identifying mistakes you might not notice otherwise.
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