How many of you know what a Bulgarian Split Squat is..or have done one?
Primarily the Split Squat works the quadriceps but it also targets the calves, glutes and hamstrings. What a lot of people may not know is that in addition to strengthening the leg muscles, split squats improve flexibility in your hip flexors, and if someone happens to have a bilateral leg imbalance, (that is a strength differential between the right and left legs), the split squat is one of many ways to go about correcting this. I personally had a hip tumor when I was younger and many surgeries and it left me with about 1/2″ difference in my legs and by doing this exercise, has made a big difference in both my balance and my strength of both my legs.
If you are working “legs”, it is a great exercise to fit into your workouts.
I agree with Janet, and in addition it provides some additional core stability and balance work. It’s really important with this exercise to emphasis to your client to concentrate on ‘sinking at the hips’ rather than allowing themselves to move ‘forward’ when lowering their body.
LaRue, CSCS
www.lecfitness.com
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This is simply a stationary lunge (legs hip width, one leg in front, one in back) done with the back leg in an elevated position, usually on a step or bench. These are an advanced move (requiring strength and balance), I have done them myself, and do them with a few of my more advanced clients. You get a good hip flexor stretch in the back leg, while working the front leg.