@kelai53: #kelai #foryou

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Saturday 11 May 2024 15:45:11 GMT

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We all probably feel the same way about bulgarian split squats 😝 but they’re effective so lets go ⬇️ To get the most out of this exercise - be mindful of the following: ▫️Foot placement - you want to be able to sink fully into your hip at the bottom of the squat so ill often start kneeling on the floor with my front leg at about ~90 degrees to get into that starting position. Perform a test rep with no weight first to see how you feel activation wise. Then get into it. ▫️Range of motion- this may look different based on your mobility but ideally you want your front leg/thigh about parallel to the floor at the bottom of the squat (front leg at about 90 degrees - you can sit deeper as long as muscles stay engaged). I like to put a pad under my back knee to gauge depth/make sure im getting low enough. ▫️Which muscles are you actually working 👀 - we want your whole hip/legs working. Drive your front heel through the floor, keeping knee out, to come up from the squat. Back knee is sinking down towards floor. If you feel off balance or only partial muscle activation - you may need to adjust your distance from the elevated foot. The ish that sucks is usually the ish that forces growth (& thats on everything!) Do them🤝🏼 #fitok #fitnesstips #nyclife #nycpersonaltrainer #endowarrior #nycpersonaltraining

We all probably feel the same way about bulgarian split squats 😝 but they’re effective so lets go ⬇️ To get the most out of this exercise - be mindful of the following: ▫️Foot placement - you want to be able to sink fully into your hip at the bottom of the squat so ill often start kneeling on the floor with my front leg at about ~90 degrees to get into that starting position. Perform a test rep with no weight first to see how you feel activation wise. Then get into it. ▫️Range of motion- this may look different based on your mobility but ideally you want your front leg/thigh about parallel to the floor at the bottom of the squat (front leg at about 90 degrees - you can sit deeper as long as muscles stay engaged). I like to put a pad under my back knee to gauge depth/make sure im getting low enough. ▫️Which muscles are you actually working 👀 - we want your whole hip/legs working. Drive your front heel through the floor, keeping knee out, to come up from the squat. Back knee is sinking down towards floor. If you feel off balance or only partial muscle activation - you may need to adjust your distance from the elevated foot. The ish that sucks is usually the ish that forces growth (& thats on everything!) Do them🤝🏼 #fitok #fitnesstips #nyclife #nycpersonaltrainer #endowarrior #nycpersonaltraining

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