So, to round out leg day, try the elevated split squat. The only difference from a split squat is that the rear foot is elevated. This small change ramps up the difficulty of the movement considerably by testing your balance, which engages the core all the more, and placing a greater load on the front leg. As well as testing your balance to the max — which will improve core strength — the elevated split squat is a powerhouse of a leg workout, with your quads, calves and hamstrings all set to benefit.
The glutes are also heavily involved in the exercise, so it works for anyone keen on perfecting their posterior. Standing further away will tax your hip flexors more heavily, though it could also strain your groin. Experiment to find a distance that works for you. You can use your back leg to help with balance, but the entire movement should be supported by the front leg.
Once you've mastered proper form, make things harder by adding weights. Simply hold a pair of dumbbells or kettlebells in your hands to ramp up the difficulty of the exercise. And for an even more challenging variation, place an unloaded or loaded barbell across your shoulders before performing the Bulgarian split squat. Proper set up and effective core engagement are hands-down the best ways to make sure the Bulgarian split squat remains safe. Take your time to find proper foot alignment and placement so you're not tempted to lean forward from the hips and throw your center of gravity in front of your front knee.
This places too much stress on the knee and could lead to injury. Generally speaking, this exercise is safe for anyone who's been participating in strength training for a while and has a decent level of balance, coordination, and lower-body strength. If you're brand-new to strength training, or if you struggle to remain balanced while performing traditional lunges, you probably aren't ready to try the Bulgarian split squat yet.
Likewise, if you have any knee or ankle pain or injuries, the flexibility and mobility required to perform this movement correctly may not be comfortable for you. If you feel any pain or discomfort, discontinue the movement and try the split squat variation with your back foot balanced on the floor.
Incorporate this move into one of these popular workouts:. Get exercise tips to make your workouts less work and more fun. Muscle activation and strength in squat and Bulgarian squat on stable and unstable surface. Int J Sports Med. Between-leg mechanical differences as measured by the Bulgarian split-squat: exploring asymmetries and relationships with sprint acceleration.
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I Accept Show Purposes. Table of Contents View All. Table of Contents. Step-by-Step Instructions. Common Mistakes. Modifications and Variations. Safety and Precautions. Try It Out. Was this page helpful? Thanks for your feedback! Thrust forward and raise your hips off the ground as high as you can. Hold for 60 seconds and then slowly lower yourself to the floor. On your back, put your feet in the stirrups, with legs slightly bent.
Pull your left leg feet towards you, keeping your hips as high as possible. Return to the start position and switch legs. Sets: 8 intervals each lasting 20 seconds Rest: 10 seconds.
Hold the handles and stand tall with your feet together and knees slightly bent. Jump to the right, keeping your feet together. When your feet touch the ground, bend your knees and immediately jump to the left. From a standing position lower yourself down to a squat position with one leg lifted up off the floor. Kick your standing foot back to a make a press up position. Jump back to the squat position and then jump up as high as you can. Repeat on the other side. Sign up to the Men's Health newsletter and kickstart your home body plan.
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