Page 86 - Demo

86 || FITNESS MAGAZINE || DECEMBER 2015 5.) Bulgarian Split SquatsTargets: glutes, quadsSet up: Stand facing away from your bench about 2-3 feet with weights in hands. The space between you and your bench is different for everyone, so take time to line up correctly. Place your rear foot up on the edge of the bench. Keep your shoulders stacked over your hips, core tight. (5-A)Action: Lower bending your front knee to 90 degrees so your front thigh is parallel to the ground. Rear knee bends close to the ground (5-B). To return back up press into your front heel. Don%u2019t let your front knee collapse inward. Keep your front knee stable while thinking of a slight external press outward, like your knee is lining up with the outer edge of your front foot. This will keep your glutes active.Tip: As you lower down watch your front knee does not come over your toes. You want your front knee in line with your front ankle. If your knee is over your toes move your front foot forward to adjust. Your rear foot does not do any of the work, it%u2019s only there to stabilize you. Do not let the upper torso lean forward or sway your back. Keep your hips parallel to each other. We don%u2019t want any hip hiking, pulling your sacrum out of alignment. Keep your shoulders away from your ears and core tight.Note: If you feel knee pain in your front leg you may need to move your foot more forward. If you feel hip flexor or groin pain in your rear hip you may need a lower bench. A shorter distance to the bench will work more quads. A longer distance will work more glutes.5-A5-B