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💥 Bulgarian Split Squats Hack 💥 There's no "best" or "better" way to perform your Bulgarians (Rear Foot Elevated Split Squat - RFESS) But depending on what you're trying to achieve, will dictate how you perform it. A little thread 🧵

Mick Hughes

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35,729 görüntüleme • 3 yıl önce •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?

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This is one of the best best hip mobility drills you’ve never tried. This split squat isometric with an emphasis on pressure into the foam roller, will help you bias improving either internal or external rotation of the hips. It just depends on how you set it up, but it’s easy to do either.

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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.

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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.

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𝐃𝐞𝐝𝐢𝐜𝐚𝐭𝐞𝐝 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐚𝐦𝐞, 𝐚 𝐰𝐢𝐧𝐧𝐞𝐫. 𝐀 𝐦𝐚𝐧 𝐰𝐡𝐨 𝐤𝐧𝐞𝐰 𝐭𝐡𝐚𝐭 𝐰𝐢𝐧𝐧𝐢𝐧𝐠 𝐜𝐚𝐦𝐞 𝐟𝐫𝐨𝐦 𝐩𝐫𝐞𝐩𝐚𝐫𝐚𝐭𝐢𝐨𝐧. QUOTE "Preparation is key. Without it, you can't perform well. When you expect players to have no excuses, you can't give them any. Preparation is everything when it comes to winning. That's the same for coaches, players, or anyone trying to improve. No one's going to knock on your door and hand it to you. What are you willing to give to be successful, that's what matters"

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