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Exercise of the Week: Bulgarian Split Squats


Are you looking to strengthen the Legs? Or would you like to improve your Knee stability?

Why not use the Bulgarian Split Squat, and watch your strength and stability improve!!

When exercising, many people are hampered by weak/tight Thigh and Hip muscles.

This can mean that you are likely to cause more harm than good, particularly to your knees and hips, due to initially having a poor range of movement.

The Bulgarian Split Squat is massively beneficial towards improving these faults, because it improves not only Quadriceps (Thigh muscles) strength, but also Proprioception (Balance via muscles and Joints).

1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
2. Hold a dumbbell in each hand, letting them hang at the sides. This is your starting position.
3. Begin by descending towards the floor, by flexing your knee and hip to lower your body down. Maintain a neutral Spine, and keep the shoulders back throughout the movement. Keep the front knee in line with the foot as you perform the exercise.
4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Wickwoods Country Club Sussex Gym

Keep an eye out around the gym for our exercise of the week, for more information and advice on how to carry out this exercise please ask a member of the gym.