Back foot elevated split squats are superior to all single leg work. Change my mind. But don’t.
I am, of course, being sarcastic. Step ups are fair competition. But I love my back foot elevated split squats.
Just swipe, read and learn.
If you’re in Built By Annie, you do these five ever. I’m not even sorry about it. The positive carryover to your squatting patterns + aesthetic gains are just TOO GOOD.
Today we talk positioning and set up. Aka I’m making your life less terrible when you see Bulgarian split squats in your program. YOU’RE WELCOME. No more wobbling around, and reaching back into the abyss to try and get your leg up on the bench while standing on one foot.
1️⃣ Start from the floor 🤯Yeah. Stop wobbling around on one leg while reaching back with your other leg, in fear of missing the bench completely 😂 I die. You know this happens. How embarrassing for us all.
2️⃣ Back foot on bench! No matter what start with plantarflexed (shoelaces on bench). You can totes switch to dorsiflexed if your prefer once you stand up.
3️⃣ Set shoulder before take off. Once your front foot distance is set, and back foot in on the bench, lift the weight(s) off the floor and pack your shoulder + brace for standing up.
Try this set up whether at home, or in the gym.
Bonus tip – if you do this on a bench press set up, you can hold your weight in one hand and hold the end of the racked barbell in the other hand for desired level of support.
On a scale of 1-10 how do you feel about Bulgarian split squats? I literally love them the most. 11 out of 10 for me.
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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.
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