Who else loves lower body work as much as I do?
Seriously, especially for us women who in most cases are naturally stronger in our lower half than in our upper body, lower body work is our first chance to feel really strong and powerful in the gym.
Today I have 5 variations of my favorite moves: The Bulgarian Split Squat. It’s also called the rear leg elevated split squat but they’re both mouthfuls so I like option #1.
Plus let’s give credit where credit is due.
This move is a killer booty move and will lift that beautiful thing right on up to where it needs to be.
It’s also a great overall leg shaper.
It challenges your balance (which works core and inner thighs), hip flexibility and ability to push through that lactic acid burn. No joke.
Check out some new ways to try this move: Bulgarian Butt Lift
This move can be challenging in the beginning and you might want to chuck it and do something else, but give it a fair shot.
You may not love the move as much as I do but you’ll love the results.
Here are some ways to do it better:
– Make sure that your front leg is far enough in front of you at the start so that you can drop into a 90 degree angle at full depth. Most often because of balance issues the default is to stay close to the bench but then your form is way off putting a lot of stress on the knees.
I always say you should feel ever so slightly over extended at the start but really, you’ll be just right.
– Have something close by to help balance you as you get into position.
– Try both ways of getting set: Put your back foot on the bench and jump out. Or, place your front foot where it needs to go and reach back with your other leg. One may be easier for you.
– Where your head goes your body goes. If you are leaning forward and in a sort of falling over position to start with, well…. you will fall over. Keep the top of your head in line with your spine and your torso straight. This will help your balance a lot.
– Think about dropping straight down into the movement. Not going forward. Picture a plumb line that goes directly down the center of you and keep that line straight.
– If YOU are new to this move, get comfortable with the basic version before you try the more advanced options.
This is how it goes: Form -> THEN more weight or speed. Form first ALWAYS.
This move is in both the hiit workouts AND the strength workouts of the 21-Day ShredHiit Challenge. I can’t wait to show you all that’s new in the challenge.