Bulgarian Squat

Bulgarian Squat

 

Main Muscles: gluteus maximus, hamstrings, quadriceps

Key Points:

– Keep your chest high, back straight & core tight

– Give yourself plenty of space between the bench and your lead leg

– Keep your foot flat and push through the heel of the lead leg

– Squat until the knee on your lead leg is less than 90°

– Keep your chest behind your knees at all times

Correcting a “Swerve” Caused by Hip Imbalance During Squats

Correcting a “Swerve” Caused by Hip Imbalance During Squats



Correcting Hip Swerve During Squats
Experiencing a swivel, or swerve, caused by a muscular imbalance in the hips, is a common issue that can affect the rhythm of your squats and risk injury. The root of the problem is normally tight hip flexors (mainly the iliopsoas muscles), adductors, abductors, a weak gluteus muscle, or a combination of several of the above. Therefore it is also wise to incorporate stretches that target those muscles along with single leg exercises, such as Bulgarian squats, lunges, box step ups, etc.

In this video, I will give you a cool training hack that can be used during squats to help correct the problem, but before getting to this point I recommend going through a few weeks of glute activation to make sure that you are able to squat with proper form using full range of motion.

You can see my previous videos on glute activation here:
https://www.facebook.com/109702409042483/posts/2675933132419385?sfns=xmo

https://www.facebook.com/109702409042483/posts/2677393972273301?sfns=xmo
How to Activate Your Glutes with Dominant Quads

How to Activate Your Glutes with Dominant Quads




There are quite a few biomechanical issues that could prevent a person from squatting ass-to-the-grass. In some cases, the anatomy of the bones in a person’s legs (femur and tibia) can play a major role, but even those people should be able to squat low enough to get their legs just below a 90° angle, at least. If you are not getting lower than 90° while squatting you will not be using your glutes at all. In other words, you’re cheating yourself!

Assuming that you are among the most common groups of gym goers, and that your femur and tibia bones are
around about the same length, you will have to use some crafty techniques in order to bring your posterior muscles back out of their slumber if they have been hibernating. Dominant quadriceps can stop you from targeting and accessing these muscle fibres.

Decline hip thrusters are great for glute activation. As explained in the vid, this exercise is a straight forward way to hit glutes while excluding quads. This move also works for people who have to overextend their lower backs in order to get all the way down, or fall victim to a combination of both.


👌🏾🔥👌🏾🔥👌🏾🔥
Swimmers Chest Press

Swimmers Chest Press



Is your chest routine getting boring, or have you hit a plateau? Then try this move on your next chest day ❗️ The Swimmers Chest Press replicates the movement of the butterfly stroke, used in swimming. So, if you’re a swimmer and you’re wondering if you could ALSO benefit from this exercise then the answer is YES. 👊🏾
Bent Over Resistance Band Row

Bent Over Resistance Band Row


Main Muscles: Latissimus Dorsi, Biceps, Rear Deltoids

Key Points:
– Keep your back straight, ass out and core tight
– You should be bent over approximately 15°
– Row towards your waist
– Use a slow, controlled movement when extending your arms
– Use full range of motion
Resistance Band Dead Lift

Resistance Band Dead Lift


Main Muscles: Hamstrings, Gluteus Maximus, Latissimus Dorsi

Key Points:
– Keep your back straight, ass out and chest high
– The band should be under the arches of your feet
– Drive your feet through the floor and thrust your hips forward when exploding upwards
– Use a slow, controlled movement on the descent
– Use full range of motion
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