Updated: Sep 1, 2019
QUAD and GLUTE KILLER - BULGARIAN SPLIT SQUAT with a twist
Saturday is always a freestyle day for me so basically anything goes. Today I picked a killer quad exercise and added bonus... no one can see your weird pain face 😆🤪
I’m a big fan of unilateral training (one arm, leg) because it highlights my weaknesses. With this exercise, even done steadily, it is still a great fat burner, stretch and increases balance and strength. There is minimal chance of injury here.
1) Your front leg is the ‘worker’ shifting the weight up and down - can be done away from the wall but I find this stops any ‘knee past toe’ scenarios. There just isn’t anywhere to go.
2) Back leg for balance, place foot flat or on toes, find your own sweet spot.
3) Push through the heel
4) Arms can be used for balance, again find a position that suits you, prayer hands, by your side etc.
5) Work both legs obvs 😂.
5 SETS OF 10 (60 SECS REST - Now go try it!