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If you’re not doing these you should :)

GeneveSparkles
GeneveSparkles Posts: 283 Member
edited November 2024 in Fitness and Exercise
I just want to share my single favorite leg exercise: Rear elevated split squat or Bulgarian squat.

OMG these are killer but I love them. I’m always sore the next day after doing these (I’m actually sore right now) and I do them on a weekly basis. I’ll add more reps or add some weights to keep it challenging.

If you don’t know what it is, it’s a squat with your back leg elevated on a bench or box and the front leg out in front (it looks like a lunge with the back leg elevated). Enjoy !

Happy Friday!!

Replies

  • ❤lindsay❤dawn❤
    ❤lindsay❤dawn❤ Posts: 443
    Sounds intense!! Thanks for sharing!! : ))
  • mandypooh2103
    mandypooh2103 Posts: 289 Member
    Gonna try them!
  • twisted88
    twisted88 Posts: 294 Member
    bump
  • lovelyrose11
    lovelyrose11 Posts: 609 Member
    Sounds killer! I am gonna try these out!
  • Il_DaniD_lI
    Il_DaniD_lI Posts: 1,593 Member
    Thanks for sharing.. will try these tonight :)
  • suziblues2000
    suziblues2000 Posts: 515 Member
    I need a picture. "your back leg" "your front leg" ? my legs are on the side of me!

    Probably because I don't know exactly what a 'lunge' is? I pretty dumb when it comes to this stuff.
    Thats why I need a picture.
  • scmcgee
    scmcgee Posts: 165
    Bump! I am going to try this.
  • GeneveSparkles
    GeneveSparkles Posts: 283 Member
    http://www.coreperformance.com/knowledge/movements/split-squat-back-foot-elevated-barbell.html (I dont do it with a barbell, if I use weight I use dumbells, but trust me you won't need weights your first time) Originally I started off with 3 sets of 8 (each leg) and have worked up to 3x12 or 3x10 with 5lbs dumbells.

    You can also just google elevated split squat and watch some tutorials on youtube, I would recommend doing this because, as with everything, form is super important! Have fun!
  • Loseweight1980
    Loseweight1980 Posts: 94
    I love/hate these. My trainer had me start doing them a while back, mainly to see if I could keep my balance, but they sure did a lot for my butt!!
  • KCharron20
    KCharron20 Posts: 105
    Your right! These are killer! I do them every week as well.
  • GeneveSparkles
    GeneveSparkles Posts: 283 Member
    I love/hate these. My trainer had me start doing them a while back, mainly to see if I could keep my balance, but they sure did a lot for my butt!!

    That's how I learned about them. A few years ago I had a PT who made me do these and I too have a love hate relationship with them. Love how they make my legs feel, but I hate doing them LOL!
  • 2012asv
    2012asv Posts: 702 Member
    ooo0o0o... that looks interesting! Thanks for sharing, I am going to try this tonight!
  • Kristierlong
    Kristierlong Posts: 163 Member
    These are so hard, but work so well!
This discussion has been closed.

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