I've been tagged in a few 'tag a mate who skips leg day' 🖕🏾here's some proof I do give the pins a workout 😉 #itshereditary 🤷🏾‍♂️ #legday #pistolsquat #deadlift #bulgariansplitsquats #calfraises #sundayworkout #fitlife #fitmotivation #summersession
18 5
I can’t do much volume or resistance on my legs these days. I’m too broken. Two acl repairs and 1 chondroplasty on my right knee has guaranteed that for me. If I do too much, it swells up and I’m limping for about 2 weeks. ####### But I do what I can and I think I’ve been able to maintain most of the size I gained from my younger days. # I work my lower body just once a week and only do what I feel I’m capable of that day. Recently it has looked something like this: # - split squat 5x12 - RDL on Smith 3x12 - single leg hip thrust 4x12 - side lying hip thrust 3x12 - seated leg curl 3x15-20 (not shown) # The moral of the story is to stick within your abilities and tolerance levels. Just bc you can’t go full bro or do what you used to be able to do doesn’t mean you can’t do anything. # I’ve had to drastically reduce the loads I use but I know I still want size so I dropped the resistance and increased the reps. I also choose exercises that don’t hurt (novel idea right there). # I’ve changed my workouts to work with me. I don’t sacrifice my body to try and keep up with the bro’s or my old self and I think I’m still doing ok. I know mentally I’m doing great with it which is a big deal bc I still enjoy leg day 😋 # #sustainablefitness #healthandfitness #legday #leg#legworkout #exercisetips #nosquats #stillgotabooty #exerciseprogramming #tailorfitexercise #personaltrainer #nevergofullbro #bulgariansplitsquats #rdl #smithmachine #hipthrust #legworkout #quads #glutes
16 4
Banded #bulgariansplitsquats for the win! Nice little leg day finisher. 🔥🔥 Thanks @bjgaddour for helping make one of my favourite exercises even more fun! 😬😬😬
20 0
Progressively getting back to the strength training, form needs working but that will come again with repetition. happy with the forward motion in my training and training others!! Today was a good one. #deadlift #squats #bulgariansplitsquats #legpress #stifflegdeadlifts #lunges #legday #compund #growlegsgrow
14 3
^Technique^ To go along side her normal leg sessions of Squat variations, lunge variations, legs presses and machine work. I have also introduced Katie to some more complex exercises over the last few weeks. The first being a Bulgarian Split Squat, this was her first set the use of dumbbells or a barbell Can then be used to add weight as we did. 10 reps on each leg rally hits the quads and Glutes hard. The closer the front foot is to the bench you will get more quad activation, the further away it is will lead to higher glute activation. The second exercise is a glute bridge! Idea for strong Glutes and hammy activation. Start with body weight before adding load like we have done here!! Make sure you fully contract your Glutes at the top of the movement and keep it controlled! For more tips follow and like! DM for questions or plans available for online coaching! #personaltrainer #personaltraining #glutes #squ#squat> #squat #bulgariansplitsquats #lunges #legday #onfire #beachbum #gym #gymlife #fitfam #strongnotskinny #fitfamuk #training #gymmotivation #fitness #fitnessmotivation #fitnessmodel #fitnessgirl #legworkout #physique #crossfit #crossfitgirls #bodybuilding #powerlifting
31 2
I love #bulgariansplitsquats but sometimes they don't love me back. If your knees prevent you from #lunges on #LegDay try this variation. 🔹These #BoxLunges are a quad-dominant lunge/press. I did 4 set of 10 repetitions. 🔹You'll notice that I'm planting the arch of my foot on the lip of the box for leverage, and then slowly loading my #patellartendon with my bodyweight. 🔹Be very careful to keep your torso upright, maintain constant tension through your working quad, and avoid momentum!
53 2
Never gonna stop working hard... A) Accessory work 4 rounds 16 cossack squats (2x24kg kettlebell-8 each leg) 16 box pistol squat (8 each leg) 16 bulgarian split squats (40kg-8 each leg) 8 hip thrusts B) 30min. @assaultairbike (414cal./19km) C) 4 rounds 25 GHD sit ups 25 GHD back extensions #crossfit #saturday #training #sorelegs #squats #cossack #pistol #bulgariansplitsquats #hipthrusts #assaultbike #ghd #ΣtiGma_box
62 0
Already winning, don’t have to race. 💪🏽
714 6
A little accessory work including some Bulgarian Split Squats on my MacGyver’d single Leg squat stand. All you need is a box, a resistance band and a foam roller. My quads have a love/hate relationship with these. They burn the 💩 outta them. 10/8/6 @@ 106/120/140 ——————————————— 👍🏼 👍🏼 👍🏼 I wanted to try something different from RDL’s, so I gave these SL Barbell Good-mornings a shot. The barbell really gives you feed back on torso rotation, as opposed to the SL RDL which can cause thoracic rotation when holding weight in your hands as you hinge and reach. 10/8/6 @ 65/95/115 ——————————————— 👌🏼 👌🏼 👌🏼 There’s also something I love about training on cold mornings in a relatively empty gym. Not everyone is built like you, trust the process and most importantly #trustyourtraining 🤘🏼 #strengthtraining #bulgariansplitsquats #goodmorning #barbellgoodmorning #singlelegtraining #unilateralstrength #nike #adidas #underarmour #asics #basketball #trackandfield #athletix #westlakevillage #thousandoaks #agoura #malibu #818 #805 #conejovalley #igfitness
53 1
Today starts my consistency challenge and experiment with my cuzzo and Trainer @lynstron_griffith ! . Although I am self-motivated and mentally tough, having an accountability partner / support network, definitely keeps you on task and target. Let's see what goals are realised and changes made in the next 30 days. . Day 1 and 2 of Bulgarian Split Squats complete with my 10lb kettle bell! 6 sets of 10 per leg 1 set of 5 per leg . Did the stairs *1650 steps* this morning at 6:00 am My thighs are officially on 🔥 EMPOWER YOURSELF...CHALLENGE YOURSELF #Iam #CeliaCollymore #BajanFusion #fitness #lifestyle #mindset #holistic #health #wellness #bulgariansplitsquats #squats #weighttraining #weightlifting #kettlebell #challenge #legday #glutes #gluteworkout #bootcamp #qua#quadsre #quads #badass #greatass
35 1
Energy expenditure💪 Over Xmas just get yourself moving no equipment needed. Just get as much muscle working as possible with what you have available. If you have an amazing view that helps. #instagood #instafit #leeirvine #strengthtraining #mov#movement #move #bulgariansplitsquats #squats #pushups #fermanagh #dogworkout #outsidetraining #jointhemovement
17 0
哺替gainz🍑 最近執行小小小減脂💦 熱量平衡佐以有氧訓練🏃🏻‍♀️ 現在體重比左圖少了將近2公斤但是力量以及運動表現都是上升狀態📈 飲食控制不是控制食慾而是控制食物攝取內容 @rayil1204 我的飲食控制教官👮🏻‍♂️ 常看他的貼文跟story頭好壯壯吃飯都會掉滿桌喔! . . . #tbt #throwback #transformation #bootyfordays #bootygainz #buttworkout #glutes #adigirls #bulgariansplitsquats #hipabduction #sumo #sumodeadlift #gains #minicut #progress #performance #fit#fitness #fit #girlswholift #motivation #workhardplayharder #samepose #legextension #workout #TeamJoined
264 29
Hit up some more #BulgarianSplitSquats yesterday. Got 105 for 3x7 for a solid rep PR. I got my corrective insoles for my #wacky legs last week, and they feel great so far. I've been breaking them in (or maybe myself into them??) gradually, and I believe I'll be ready to get back to squatting and deadlifting...WITH BOTH LEGS again very soon! I am so ready to get back to lifting real f(rea)king plates again #DAMMIT #TheObesityChronicles #Powerlifting #FatPowerlifter #Skwaats #WackyLegs #Glutes #TeamNoCalves #StrengthTraining #Rehab #OverADamnYearOfFeelingLikeAFreakinUNICEFweakassSicklyBoneChildThatIsSomehowStillObeseAndYetHasATerribleBenchAnywayDAMMIT
10 1
A truly humbling exercise for lower body and progressions here from beginner level to more advanced. The Bulgarian split squat or rear foot elevated split squat is very challenging on the legs and builds phenomenal strength in the quads. Start as a body weight only drill to begin with, try coming half way up,back down and fully up and see how much your legs are screaming! Add weight for additional loading and progress to single leg jumps if you really want a challenge! If you’re in @futurefittraining ProZone I’ll be covering progressions like these for my No Gym No Problem webinar in January. If you try these let me know how you get on #bulgariansplitsquats #legday #homeworkout #nogymneeded #nogymnoproblem #womenwholift #strongwomen #fitnessprofessional #fitnesstips #personaltrainer #personaltraining #bognor #chichester #felpham #raisingthebar
21 5
No bilateral squatting for me... oh well..bulgarians will do 😂😂 88kgx6 #strength #powerbuilding #powerlifting #bodybuilding #bulgariansplitsquats #bulgariansquats #squat #legs #wheelsofsteel
17 3
Day 15 #squ#squatlenge HALF WAY THERE!!!! Get them gains for Christmas! #give yourself a good Christmas present 🍑 #squats #squat #gains #bulgarianSplitSquats #split
12 0
My top tips for staying in shape over the silly season: 1. Continue training. There’s a difference between relaxing and being lazy. Make sure you keep as much of your training regime as you can. 2. When drinking, drink smart. Socialising is important over Christmas and drinking goes hand in hand with that for some. So, if you’re going to drink opt for white spirits ie gin, vodka etc...and drink plenty of water. 3. Rest and mental health. Take time out for yourself to recharge for the up coming year. 4. Be sensible with your food. Christmas calories do count no matter how much fun they are. So stick to as much ‘clean’ food as you can and indulge in one meal here and there not all of them. @renee_squadgym_co #psccoaching #health #fitness #goals #strengthandconditioning #strengthcoach #structuralbalance #personaltrainer #fitnessfirstbondstreet #nutrition #olympicweightlifting #powerlifting #weightlifting #nike #crossfit #onlineprogramming #deadlift #onlinecoaching #movement #rehab #transformation #squat #squats #christmas2017 #bulgariansplitsquats #sydneypersonaltrainer
99 5
Trap bar przysiad bułgarski. Jest różnica w odczuciu pracy core oraz nogi postawnej. Wypróbuj jeśli możesz! Trap bar bulgarian split squat. Feel the different way of working in core and the standing leg. Try it if you can! #Franczakscc #calypso #calypsofitness #Szczecin #poland #polska #workout #gym #fit #pic #coach #personaltrainer #trener #legday #legs #squ#squats #squat #bulgariansplitsquats #trapbar #strength #strenghtandconditioning #power #instapics #niebądźchrupkiem
55 1
Training is not about being comfortable! To make progress make your weaknesses stronger! #unilateral #legs #bulgariansplitsquats #oneleg #strength #notcomfortable #athleticdevelopment #nodaysoff #eastrock #newhaven #strengthandconditioning #pro #coach #gains
25 2
Love this variation of Bulgarian Split Squats. The Landmine makes them front loaded, which really helps counter balance the motion and hits the quads a lot more. Give them a try if you’ve mastered the normal bulgarians.
63 1
☹☻ Je besser deine Ausrede, desto schlechter für Dich! #stichtag #1601 #mot#motivation #pow#powereticsgym #gym #bestgym #bulgariansplitsquats #motivation #power #happiness #therapy #love #happy #workout #tgif #handball 💛
28 2
The same weight as the previous testing but this time felt a lot more stable. Coming at you 60#!! #RFESS #bulgariansplitsquats #testyourfitness #bootygainz #progress #40somethingandstrong #girlswholift #sherriffacademy @westlondoncrossfit
40 6
Looking forward to the weekend as much as @skiberthoud? Hope you all have an awesome weekend! #acceleratedstrength #bestptaever #therapyassistant #bulgariansplitsquats #balance #westboroughma #accelerators
15 2
Bulgarian Split Squats with or without load will increase stability, balance and single-leg strength, and improve hip mobility! #teamalloy #strongertogether #squat #bulgariansplitsquats #teamtraining #fitness #fitfriday
29 0
Well these sucked.
52 6
my least favourite exercise is the Bulgarian squats, but due to the fact that it is not the most beloved, I do it every training. peculiar masochism #fit#fit #fit #fitness #workout #bulgariansplitsquats #squats
8 0
My First Member💪🏼💪🏼 Been down since Day 1💯 @p.barber.one 3rd and last Set Bulgarian Split Squat Overload E4MOM 3 Jumping 10 Loaded 15 Bodyweight As many as possible Assisted #wearemodernmusclemovement #m3strengthandconditioning #bulgariansplitsquats #squats #jumps #plyometrics #singlelegsquat #strengthandconditioning #cns #powerlifting #bodybuilding #powerbuilding #crossfit #hybrid #athlete #instafitness #fitnessmotivation #fridaymotivation #fortwaltonbeach
37 0
Why Bulgarian lunges are beneficial ? The Bulgarian Split Squat/Lunges is a unilateral, compound exercise. It only trains one side of your body at a time and uses multiple joints for the movement. This makes the exercise special: a lot of muscle groups and nerve connections are involved. Leading to the following benefits: 1. Better Balance 2. Be More Functional 3. Superior Symmetry 4. Increased Hip Flexor Flexibility 5. Improved Glute Activation 6. Better Core Stability 7. Spinal Deloading #bulgariansplitsquats #gluteactivation #workoutvideo #friday #goodmorning #fitfam #fitspo #workoutoftheday #fitnesslifestyle #instagramer #fitnessmotivation #december #personaltrainers #hampstead #nw3 #hortonsfitness @ucsactive
964 81
Found my live again for Bulgarian split squats! Almost love them as much as I love working out with @obsessedwithsnacks 😍 • • • • #fitgirls #fitness #fitnessmotivation #fitnessjourney #nzfitness #fitnessgirl #motivation #legday #backday #squat #gym#gymvation #gym #gymlife #loveyourbody #nzmuscle #bulgariansplitsquats
35 2
Athletes 🏂 men 👱🏼‍♂️women 🧑🏻 boys and girls, listen up - If you want to be strong, fit and healthy then you have to get on the single leg exercises - Sticking to squats 🏋🏻‍♂️ just won’t do ❌ - Regardless of goal you should look to be mobile and strong in multiple ranges of movement - If you’re a powerlifter then less ranges, if you’re a Mum running a bout after her kids all day long then more ranges - The Bulgarian split squat in this video is the ultimate test of strength, balance and mobility. - Amazing for building the glutes 🍑 and over all leg strength too - Start with very light weight (or bodyweight) and pick a distance that’s comfortable for you and your current mobility - The goal is to gradually increase range and load - Stick to 6-12 reps to start, after your confident and you’ve gradually increased range and/or weight then you can go for less reps and even heavier - Tag someone who needs to do these
38 3
Bulgarian split squat/ reverse lunges/hip thrusts(focus on externally rotation, push and rotate knees outward) /cable kickback (abduct the hip to active the glute max). #bod#bod#bodybuildingmotivation #protein #bodybuilding #bodybuilder #healthylifestyle #healthyeating #bodyfitness #bodytransformation #bodybuildingmotivation #sweetpotato #hipthrusts #fit#fitnessjourney #fitness #goals #wor#workoutmotivation #motivation #nevergiveup #workoutmotivation #kettlebell #legday #reverselunge #cable #kickbacks #bulgariansplitsquats
16 2