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3) Bulgarian Split Squat Get a great workout with zero weight needed. Use a chair or bed to elevate your back leg. - Move slow and controlled and pause at the bottom - Torso angle and shin angle should match - The back leg is just a balance kickstand... show more

Chris Boettcher

1,038,362 subscribers

73,620 次观看 • 6 个月前 •via X (Twitter)

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The best way to do a Bulgarian split squat is to elevate your back foot on a sturdy box, lower until your knee touches the ground for full range and max glute activation!.. Who likes this workout anyway?

The best way to do a Bulgarian split squat is to elevate your back foot on a sturdy box, lower until your knee touches the ground for full range and max glute activation!.. Who likes this workout anyway?

Doreen Tumuhairwe

13,381 次观看 • 1 年前

Let's talk about this lift, but let's do so in a way to move the strength and conditioning profession forward. There is too much weight on the bar. The athlete cannot do that much weight without the spotter pulling them up off the ground. We know these things to be true. Does this mean split squat should not have a 1RM? Or should not be 1RM (or rep tested)? No it does not. Split Squat should. It should just be assessed properly with no pulling up out of the bottom (just like a back squat should not, or spotters hands on a bench press). Love to see the safety with other spotters on each side, would just like to see less slamming knee on ground and needing to be pulled up out of the bottom. TL;DR - 1RM or rep max your split squat/reverse lunge, just make sure you don't let athletes slam their knee on the ground and make sure you don't pull the athlete up out of the bottom.

Let's talk about this lift, but let's do so in a way to move the strength and conditioning profession forward. There is too much weight on the bar. The athlete cannot do that much weight without the spotter pulling them up off the ground. We know these things to be true. Does this mean split squat should not have a 1RM? Or should not be 1RM (or rep tested)? No it does not. Split Squat should. It should just be assessed properly with no pulling up out of the bottom (just like a back squat should not, or spotters hands on a bench press). Love to see the safety with other spotters on each side, would just like to see less slamming knee on ground and needing to be pulled up out of the bottom. TL;DR - 1RM or rep max your split squat/reverse lunge, just make sure you don't let athletes slam their knee on the ground and make sure you don't pull the athlete up out of the bottom.

StrengthCoachNetwork

40,361 次观看 • 9 个月前

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

Dr Neha Chawla || FreeGym

39,271 次观看 • 2 个月前

Before there were leg press machines, lifters used the barbell for movements like the oldtime barbell leg press. It was a way to load the lower body in a unique angle and develop strength through a different pattern than the squat.

Before there were leg press machines, lifters used the barbell for movements like the oldtime barbell leg press. It was a way to load the lower body in a unique angle and develop strength through a different pattern than the squat.

Lucas Hardie

1,097,851 次观看 • 8 个月前

Had TONS of coaches reach out via DM, text, and WhatsApp about the video from yesterday saying 1RM on split squat makes sense. Some even sent me videos. Here is one of them from John Waters John Waters Look at the beauty in this movement. In the interest of educating coaches on movements: 1.) yes there is a "bounce" here but it is no more bounce than you see when someone lifts a light weight on bench press. 2.) moving the back leg forward when standing up enforces the front leg does the work (not the back leg like those bad videos online) 3.) return on investment here = increased unilateral force production which is what happens in sports 4.) do bilateral, split, and unilateral training with your athletes to get the benefit of lifting various loads and having various levels of stability Do you have a great video of split squat or reverse lunge? If so - send it so we can share and highlight!

Had TONS of coaches reach out via DM, text, and WhatsApp about the video from yesterday saying 1RM on split squat makes sense. Some even sent me videos. Here is one of them from John Waters John Waters Look at the beauty in this movement. In the interest of educating coaches on movements: 1.) yes there is a "bounce" here but it is no more bounce than you see when someone lifts a light weight on bench press. 2.) moving the back leg forward when standing up enforces the front leg does the work (not the back leg like those bad videos online) 3.) return on investment here = increased unilateral force production which is what happens in sports 4.) do bilateral, split, and unilateral training with your athletes to get the benefit of lifting various loads and having various levels of stability Do you have a great video of split squat or reverse lunge? If so - send it so we can share and highlight!

StrengthCoachNetwork

44,409 次观看 • 9 个月前

Getting in extra reps at the end of the workout!! Stay Stronk!! The incline press, typically done with dumbbells or a barbell at a 15–45 degree angle, targets the upper pectorals, shoulders, and triceps, making it superior for building upper chest volume. Proper form requires a 30° angle, neutral wrists, controlled lowering to the upper chest, and avoiding excessive back arching. #strengthtraining #gaybear

Getting in extra reps at the end of the workout!! Stay Stronk!! The incline press, typically done with dumbbells or a barbell at a 15–45 degree angle, targets the upper pectorals, shoulders, and triceps, making it superior for building upper chest volume. Proper form requires a 30° angle, neutral wrists, controlled lowering to the upper chest, and avoiding excessive back arching. #strengthtraining #gaybear

Dad Stronk

18,464 次观看 • 4 个月前

5) Single Leg Bridge An important exercise to reengage the glutes after hours of sitting. Hold a pause at the top to make it more challenging and work toward failure. If this is too challenging, stick with double leg variations.

5) Single Leg Bridge An important exercise to reengage the glutes after hours of sitting. Hold a pause at the top to make it more challenging and work toward failure. If this is too challenging, stick with double leg variations.

Chris Boettcher

67,402 次观看 • 6 个月前

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] *Do these flat if you lack the strength to elevate your foot.* Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] Do these flat if you lack the strength to elevate your foot. Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!

Alex Bernier

410,238 次观看 • 2 年前

Saturday AM leg training. Over the years and dealing with injuries, I’ve found it’s much more effective and optimal for me to do my squats at the very end of my leg workout when my legs are on fire 🔥 and full of blood and lactic acid. I can go higher volume with less heavy weight on my back - and get greater gains with much less joint pain. After four knee surgeries, one Achilles tear, quad tear, adductor tear, two disc ruptures in my low back and torn abdomen wall - my body loves this approach and training strategy 😉💪🏾 30 degree squat wedge 4 sets. 15 reps. Controlled with slight pause at the bottom. Have a great weekend and a kick ass productive week. 💪🏾 ps - crush your cheat meals this weekend 😈💀

Saturday AM leg training. Over the years and dealing with injuries, I’ve found it’s much more effective and optimal for me to do my squats at the very end of my leg workout when my legs are on fire 🔥 and full of blood and lactic acid. I can go higher volume with less heavy weight on my back - and get greater gains with much less joint pain. After four knee surgeries, one Achilles tear, quad tear, adductor tear, two disc ruptures in my low back and torn abdomen wall - my body loves this approach and training strategy 😉💪🏾 30 degree squat wedge 4 sets. 15 reps. Controlled with slight pause at the bottom. Have a great weekend and a kick ass productive week. 💪🏾 ps - crush your cheat meals this weekend 😈💀

Dwayne Johnson

343,071 次观看 • 2 年前

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Dan Go

62,807 次观看 • 3 个月前

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.

Alex Bernier

413,427 次观看 • 2 年前

Bulgarian split squats are one of the best single leg strength exercises for runners. Your glutes and quads work together to drive you up while your hip has to stabilize the entire movement. That's something a normal squat or goblet squat won't give you. Setup tip: sit on the bench, place your heels forward. That's where your standing foot goes. Focus points: → Drive straight up and down, not backward → A slight forward lean loads the glutes more (stay upright if you want it quad dominant) → Control the lowering phase. Don't drop into it 3 x 8-10 each side. Have the weight opposite of the standing leg.

Bulgarian split squats are one of the best single leg strength exercises for runners. Your glutes and quads work together to drive you up while your hip has to stabilize the entire movement. That's something a normal squat or goblet squat won't give you. Setup tip: sit on the bench, place your heels forward. That's where your standing foot goes. Focus points: → Drive straight up and down, not backward → A slight forward lean loads the glutes more (stay upright if you want it quad dominant) → Control the lowering phase. Don't drop into it 3 x 8-10 each side. Have the weight opposite of the standing leg.

Tim Roozendaal

161,199 次观看 • 5 个月前

The lead shoulder and how it moves is super important to allowing your torso to move into transition while the arms stay back to start your downswing. Here is a great feel/ drill for you.

The lead shoulder and how it moves is super important to allowing your torso to move into transition while the arms stay back to start your downswing. Here is a great feel/ drill for you.

Jayson Nickol

106,153 次观看 • 5 个月前

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

Tim Cortazzo

56,563 次观看 • 2 年前

Possibly one of my favorite workouts to grow your glutes. This exercise really allows you to have a nice slow controlled negative movement and personally I feel the stretch more than many other leg machines. Incorporate this workout for your next leg day if your gym has a similar machine 🤝🏼 #legs #workout

Possibly one of my favorite workouts to grow your glutes. This exercise really allows you to have a nice slow controlled negative movement and personally I feel the stretch more than many other leg machines. Incorporate this workout for your next leg day if your gym has a similar machine 🤝🏼 #legs #workout

NurseSlinger

267,100 次观看 • 11 个月前