'Bulgarian Split Squat - Gym Ball Variation'

Posted Oct 10, 2021

'In this video, I’m going to show you a Bulgarian split squat variation which helps us runners build single leg strength and stability, and improve your single leg squat.  ************************  SUBSCRIBE: https://www.youtube.com/subscription_center?add_user=RunningRevolution  FREE 30 DAY CHALLENGE: http://www.kinetic-revolution.com/30daychallenge/?sc=ytdescription  ************************  Many of you guys who have done our free 30 Day Challenge will know just how much I love the split squat as a great exercise to begin building strength in all the right areas for us runners; your quads and glutes in particular, while helping to increase stride length.  However, there’s another great variation I want to show you which places even more emphasis on strength and stability of the front leg, while taking a little pressure off the rear foot.  The Bulgarian split squat can be performed either using a bench to place the rear foot upon, or a suspension trainer like a TRX, or in this case a Swiss ball. I really like using a an exercise ball like this as it provides a degree of instability to control, as well as preventing you from compensating through the rear leg, and cheating.  To begin, place the exercise ball behind you, close enough so that you can reach back with one leg and place the top of your foot on the ball.  Then take a little hop forwards so that you feel that your rear leg is well and truly behind you, rather than beneath your body.  Take a moment to compose your balance, engage your core by drawing your belly button inwards, then bend both knees as you move downwards into the squatting movement. Try to time the downward phase on the count of three, keeping your knee cap facing forwards throughout.   Aim to get the thigh of the front leg down to parallel, if you can. Then drive your weight through the heel of your front foot to initiate the upwards movement back to the start position.   As you’re on your way back upwards, try to focus on consciously using your butt muscles. Consciously clenching will help with this… but takes a little practice.  Two errors people make in performing the Bulgarian split squat are:   1. Setting-up with too short of a stance, resulting in the whole movement feeling overly compressed, and the knee ending-up too far forwards. Not specifically a bad thing in itself, but it will become more of a quad dominant exercise this way, where aiming to start longer will allow the exercise to become more glute focused.  2. Focusing on depth over stability. Stability should be the most important factor - only go as deep as you can control. It does get better with practice! A good trick if you’re struggling is to set-up with your feet effectively shoulder-width apart. This will give you a wider, more stable base of support.  Do let me know how you get on with these little tips, and if you have any questions!  ************************  TWITTER: https://twitter.com/kineticrev FACEBOOK: https://facebook.com/kineticrev INSTAGRAM: https://instagram.com/kineticrev  Music by Epidemic Sound: http://www.epidemicsound.com  ************************  ABOUT ME: I\'m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).   Since 2007 I\'ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.   Running biomechanics has become a geeky little passion of mine!  WEBSITE: http://kinetic-revolution.com  ************************' 

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