dumbbells

There are a few exercises that can really leave an imprint on you. Those exercises are the ones that challenge you and have you remembering them for a few days.

Then, the more I think about it, the exercises that really stand out are the ones that come from other countries.

The Bulgarian Split Squat.

The Romanian Deadlift.

The Turkish Get Up.

These are the exercises that when thinking to yourself, “why am I so sore?” and you instantly remember.

Now, soreness doesn’t always mean that the exercises or workout was good, but these 3 definitely leave you sore.

As much as I love all 3, only one could be this weeks exercise of the week.

The Bulgarian Split Squat

photo 2The Bulgarian Split Squat is a constant in my programs. It’s a fantastic exercise that has a lot of great benefits.

The Bulgarian Split Squat targets the quads and glutes, as well as a fantastic core exercise.

quad and glute pic

It is also great for mobility of the hips, as you get a stretch throughout the movement on the trailing leg.

As you see, this exercise has it all. Strength, mobility and promotes great posture.

Strong glutes, strong core, and good mobility are all things that help result in good posture.

Technique

  • Put the the knot of your shoe laces of y0ur back leg on the bench.
  • Find a postition with your front foot that is comfortable and natural.
  • Slightly lean forward with your torso, but maintain a neutral spine.
  • Brace your core.
  • Drop your back leg to the floor.
  • Front leg drifts forward very little.
  • Reverse up through your heel
  • Finish with your glutes.

Programming

Sets: 2-4 sets

Reps: 5-10 reps per side

How Much: 1-2 times a week.

When: This should be your first or second exercise of your training session.

During your next workout, gives these a try. I know you will love them.

Sorry ahead of time, you will be sore.

If you have questions before or after you do these exercises, please let me know and I will be happy to help.

And, as always if you like this article please share!

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Look forward to hearing from you.

 

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