Movement Challenge

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!