Selen Dar

Muscle-Building Workout and Diet

Hey, my name is Erin and I’m a former junior
Olympics certified swim coach and personal trainer and fitness is my passion so I can
not wait to share it with you guys. Welcome to toning your butt. Now when it comes to toning the tush, the
lunge is second to none. We’re going to do a bunch of variations on
the lunge. My favorite one for tightening and lifting
is the Bulgarian Split Squat. You’re going to get a box or a step or chair
about that high. Alright, getting into position can be a bit
tricky but not impossible. You’re going to put one of your legs up behind
you, jump out, good. Now make sure that the body is nice and straight,
you’re not leaning forward. You never want that knee to come over that
toe, so I’m going to hop out a little more. OK, so coming down and up, like so. Make sure that you get a ninety degree angle
and a ninety degree angle, more or less, depending on the height of your box, and it burns. And then you’ll just switch sides.

20 thoughts on “How to Do a Bulgarian Split Squat | Female Bodybuilding

  1. Hi there, have you discovered Aston Muscle Ripper? (look it up on google) You will learn how to bulk up.

  2. How can a replace a cable machine to do a split stance cable row and a split stance single leg single arm pullover? I don't have bands either. Any suggestions would be great.

  3. Ladies don't take the advice in this video to not let the knee go over the toe. Any fitness professional worth their salt will tell you that working a full range of motion is best for strengthening or 'toning'. This means squat as deep as you can and don't worry how far you knee goes past the toe.

  4. bad example because she's not getting in a full range of motion, and hopping out that far completely destabelizes you. with a good range of motion your back knee should be able to drop down near the ground. to get into stable position start with the back knee on the ground, and make a 90* angle with the working leg, and lift up from there or make sure that the box isn't too close or too high that your back leg has to stretch up when you're in the starting position, or too far away that your back leg has to stretch back to reach the box it should just rest at ease and let your working leg do 90% of the load.

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