Скачать с ютуб How To Perform Bulgarian Split Squats | Legs Exercise Tutorial в хорошем качестве

How To Perform Bulgarian Split Squats | Legs Exercise Tutorial

How To Perform Bulgarian Split Squats 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: https://bit.ly/homegymplan 🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u... 😎 JOIN THE BUFF CLUB:    / @buffdudes   The Bulgarian split squat is an excellent unilateral movement that helps with strength, stabilization and imbalances. It primarily works the quadriceps and gluteal muscles, but will also include the hamstrings, and core. How to: Place an elevated platform onto the ground at a height that is comfortable - or use a bench if needed. Elevate one foot onto the platform or bench and step your other foot away from the bench. The distance of your foot that is placed onto the ground will differ from person to person, so play with the placement until you reach a comfortable position. Keep a vertical torso as you flex in the hip and knee, squatting down until your thigh is parallel with the ground. Extend in your hip and knee joint to squat upward until you reach the starting position. Feel free to add weight to this exercise by holding a pair of dumbbells. Do not: DO NOT place your foot too close as this will decrease your range of motion and force your heel to elevate off of the floor. DO NOT lean forward. Leaning forward will throw your balance off and force your spine out of a neutral position. DO NOT place your foot too far forward. By placing your foot too far forward you’ll decrease your range of motion and increase the stretch in the hamstrings. The bulgarian squat is essentially a slightly assisted single leg squat, focusing on pinpointing one leg at a time. Use this as a way to target imbalances and deficiencies in either of your legs, or a way to place more stimulation in your quads and glutes. #exercise #gym #tutorial