Leaning Bulgarian Split Squat

Whether you're performing reverse lunges, walking lunges, or Bulgarian split-squats, hinge at your hips and lean your torso slightly forward at roughly a 45-degree angle while keeping your back straight. At the bottom of each rep, the dumbbells should be on each side of your front foot instead of by your hips, which is where they'd be if you were performing this exercise in the normal manner with an upright torso.
Here's why: Leaning your torso forward increases the recruitment of the glutes and hamstrings. Doing this places less force on your knee joint and therefore demands less activation of the quadriceps. Note: If you're targeting the quadriceps, then skip this variation. Integrate both torso positions into your lower-body training. That said, placing an emphasis on performing these exercises with a forward torso lean can be especially helpful to females since women are more quad-dominant than men, tend to have weaker hamstrings, and therefore may be more prone to knee injury. – Nick Tumminello

Leaning Bulgarian Split Squat bulgarian split squat crossfit
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Sports	Upload TimePublished on 9 Nov 2016

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