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What Is The Correct Way To Do Bulgarian Splits Squats?
Bulgarian Splits Squats (Credit-Canva)
SummaryMany people think that as long as you are exercising you have nothing to worry about, but that is not true! There are many things you must consider while you are exercising! Not just how long you are doing it and how much, but also whether your form is correct or not.
Exercising helps you stay healthy and maintain your physical health, which meanes your flexibility, cardiovascular health etc. Your form when you are exercising makes a lot of difference, because if you do them incorrect, not only does it mean that you may not get the results you want but it could also injure you and is risky for your health. Proper form is essential for effective and safe exercise. It ensures that you target the right muscles, prevent injuries, improve efficiency, and enhance performance.
A study done by PeerJ showed that many people didn't stick to the exact time or form of the exercise. This suggests that clear and specific instructions are important for people to follow a home exercise program correctly. By starting slow, prioritizing quality over quantity, seeking professional guidance, and listening to your body, you can maintain proper form and achieve your fitness goals without compromising your health. One such exercise are Bulgarian Split Squats.
What Are Bulgarian Squats?
According to European Register of Exercise Professionals Bulgarian split squats are a fantastic exercise to target your lower body muscles, particularly your quads, hamstrings, and glutes. By performing this single-leg exercise, you also engage your core muscles to maintain balance and stability. Unlike traditional squats, Bulgarian split squats reduce stress on your lower back, making them a safer option for many individuals.
Many people on social media have also joined the Bulgarian squats trend as many people believe it is the ultimate test of fitness, many people jumped on this trend and showed themselves doing the squats and how well it is helping them body!
How To Do These Squats?
When you start doing a new exercise, make sure you are doing it under the supervision of a trained professional so that you understand the correct form and make sure you do not injure yourself. If you start feeling any sharp pains or discomfort stop doing the exercise and seek guidance from a professional healthcare person. According to EREPS the correct way to do these squats is,
- Stand about two feet away from a sturdy box or bench.
- Step back with your right foot and place it on the bench, either with the ball of your foot or the top of your foot.
- Keep your chest upright and your core engaged.
- Bend your left knee, lowering your body towards the ground. Your right leg should follow naturally.
- Lower your body until your left thigh is parallel to the floor or your knee is almost touching the ground.
- Drive through your left heel to return to the starting position.
- Complete the desired number of repetitions on one leg, then switch legs.
Some Mistakes You Should Look Out For
WebMDsays that when you are performing a split squat, start by placing your back foot on a knee-high bench. Position your front foot so your torso remains upright. As you lower your body, ensure your front knee doesn't go past your toes. Keep your back foot flat on the bench and avoid rounding your shoulders or leaning forward or backward. Throughout the movement, engage your core and keep your hips squared.
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