T U E S D A Y • T E K K E R S ✅ #Repost
@mitch_ocfit with @get_repost
⚙️ Movement Series ⚙️: Bulgarian Split Squat for 🍑 Gains
The forward lean creates more flexion at the hip joint which increases Glute 🍑 and Hamstring recruitment
Nicely demonstrated by @thegowerpower - pretty smooth reps for 50kg (2 x 25kg Dumbbells) on one leg 🦵 - no need to go this heavy for most, 12 reps on just body weight performed properly to start with will suffice
We added a drop set onto the last working set as a metabolic finisher @ 25 pulse reps each leg maintaining tension
Think about your glute driving your hip forward as well as pushing up with your quad
Make sure you’re using a weight which you can get a good range of motion with, if too heavy and you’re doing half reps you’ll be working more quad
Make sure your foot is flat and you’re not just pushing through the ball of your foot/toes, this will also recruit more quad.
Advanced tip ➡️ drive through the heel to feel it even more in your glute and hamstring
This was post Heavy Sumo Deadlift and Hip Thrusts.
Give it a go if your tough enough @myptstudio
#splitsquat #bulgariansplitsquat #muscle #booty #glute #glutegains #glutes