Sunday, October 23, 2011

Exercise of the week – Bulgarian Split squat


Exercise of the week – Bulgarian Split squat

You should be standing about 2 to 3 feet in front of a flat bench with your back facing the bench. See to that the dumbbells are on the sides.

Maintaining a shoulder width stance you squat down and pick the dumbbells from the floor. Move one foot back so that your toe is resting on the flat bench. Your other foot is under you. Maintain an upright posture and look forward. Keep you head up at all times this will help in maintaining you balance.

Slowly lower your leg until you are below parallel. At this point your knee should be over your toes. You push upwards and contract the quadriceps as you extend your knee.

Performance meter – This exercise is an unilateral movement and should be performed by experienced weight lifters.




Frank Mapranny, 
HOD Fitness, 
Your Fitness club

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