weekly challenge
“bULGARIAN spLIT SQUAT”
kNEE AND LOW BACK PAIN WILL EFFECT ALL OF US… WILL WE FIGHT BACK
- We spend most of our day in the seated posture.
- Our body is designed to have full hip extension and knee flexion
- We simply don’t get enough stretch to the quad and we are rarely asked to do a front lunge… yet they are critical for knee and low back health
- Conquering this movement will increase your chances of staying healthy and getting more fit!
Know before you go:
- Always stay in your comfort zone and progress slowly overtime with confidence
- Only do this in an area that has padding and is free of sharp objects and corners
- Be patient with your progression
- Celebrate small improvements
Key Points
- Find a good balance setup… use something to help (chair, pvc pipe)
- Combine the quad stretch and the front lunge
- Rotate the torso over the lead leg to keep the hips square
- Find stretch in the trail leg quad and work in the lead leg glute and hamstring
- Remove balance assistance as capable
- Progress depth as capable
- Avoid quad dominance on lead leg
- Avoid low back pinch or hyper extension
- Good luck
Good Luck!
