Front Foot Elevated Split Squat

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Front foot elevated split squat

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Front Foot Elevated Split Squat

B-STANCE SQUATS!! I love this exercise as an alternative to Bulgarian split squats (BSS) because it still helps you address quad and glute imbalances + strength, while not focusing as much on the balance needed in BSS Here are some TIPS : 1️⃣Put 80% weight on your front foot. Externally rotate your back hip and use that foot as a “kickstand”. Stay on the ball of your back foot the whole time. 2️⃣ Hinge forward. Decreasing the angle between your thigh and your torso. This helps increase glute engagement 3️⃣ Make sure your front knee does not cave in or out but stays tracking in line with your foot🦶REMEMBER no side to side knee movement but front and back is fine. You CAN have your knee over your toes. Check out @kneesovertoesguy for more tips on that Let me know if you get a chanc

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If you can't do Bulgarian Split Squats, you must try this!

FRONT FOOT ELEVATED SPLIT SQUAT 🌶️ (quad focused)

If you have long femurs ( like me 😂) this exercise will allow you to get more range of motion in the front legs hip before the back leg hits the ground.

☑️ you can go for an elevation just above your ankle joint, or higher. ( I don’t have a stepper or box, so I used my plate instead)
• ☑️ with the elevation we can get the knee to travel more forward

☑️ keep an eye on the position of your pelvis, aim for neutral position. Try not to switch from side to side ❌

I like programming FFE Split Squat usually the beginning of the training session due to the amount of stability needed in the pelvis. 🔥🔥

Give it a try 😉😉

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FRONT FOOT ELEVATED SPLIT SQUAT ( quad focused) 🔥🔥🔥 Give it a try ☑️

LOWER BODY WORKOUT: LEGS, GLUTES AND HAMSTRINGS
• Front foot elevated split squat
• Static lateral lunges
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• Dumbbell hamstring curl
• Single leg glute bridge
• Hamstring curl with ball
•

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The split squat is a game-changer for building stronger legs, improving balance, and targeting your glutes—all at once. By training each side separately, you enhance stability, correct imbalances, and lower your risk of injury. A smart move for effective, focused training. #fitness #fitlife #workout #gym #training #fitspo #fitfam #fitnessmotivation #healthylifestyle #noexcuses #getfit #fitgoals #exercise #strong #fitjourney #cardio #gymlife #bodygoals #fitstagram #fitnessaddict #personaltrainer #homeworkout #strengthtraining #weightlossjourney #fitnesslife #workoutmotivation #wellness #fatloss #healthgoals #fitinspiration #functionaltraining #trainhard #fitnessmodel #lifting #gainz

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Elevate your day with an invigorating workout that sparks joy and energizes your spirit! 💪🌟 Embrace the power of movement and let the positive vibes flow through you. Whether you're hitting the gym, crushing a home workout, or exploring the great outdoors, each sweat session is a step towards a stronger, healthier you. 🏋️‍♀️✨ Fuel your body with determination, and let the endorphins create a symphony of positivity. #FitLife #WellnessJourney #PositiveVibesOnly #FitnessMotivation #WorkoutJoy #HealthyHabits #StrongerEveryDay #FeelTheBurn #ExerciseEmpowers #MindBodySoul #FitnessGoals 🚴‍♂️🏋️‍♂️💖

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HERE TO FIX THE EXERCISE U PROBABLY HATE #bulgarians #bulgariansplitsquat #exercisehowto #glutesworkout Credit: workoutwithginaa

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Do you feel weaker on one side of your body?

Single leg exercises are the key to regaining strength in your weaker side.

Rear elevated split squats minimize compensation that can happen when one side is weaker than the other (because you can't put as much weight on the back leg; they encourage you to use only the front leg for the exercise).

If you're trying to gain glute and hip strength with a rear elevated split squat,

✅ take 4.0-4.5 foot lengths away from your elevated surface

✅ send your hips BACKWARD towards your elevated surface as you lower into the squat (you'll feel somewhat like a teeter totter)

✅ pause for one entire count so you can focus on driving back to the start position using your glutes 🍑

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#exercisetips #fitness #fitover40 #fit

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The split squat 🍑🔥looks like a lunge but it’s static so it’s called a split squat. A really great unilateral movement to add in on a leg day. X Don’t have your feet positioned so close together, like one behind the other almost so that you lose balance X Keep your back heel lifted at all times instead of placing on the floor every reply Take a slightly wider stance and push your knees out ever so slightly V keep your heel elevated off the ground between every rep Follow us for more! @womenf...

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Have a weight bench and some space? There are tons of ways to combine exercises and movements to become a better athlete! Try this exercise with just your bodyweight: The Explosive Bulgarian Split Squat + Sprint is a powerful combination designed to improve lower-body strength, explosiveness, and sprinting speed. Here’s how it works: 1. Explosive Bulgarian Split Squat: Begin in a standard Bulgarian Split Squat position, with one foot elevated behind you on a bench or platform and the othe...

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Most people struggle to find their balance and foot position so here’s a quick and easy way to adjust!

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You want you laces to be on the bench or chair behind you. Then you can sit back into it, extend that leading leg and come out of it for your distance from the bench.

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To target your glutes lean forward with your weight in your leading leg and think of pushing through your heel and the outside of your foot as you come up!

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#formtips #bulgariansplitsquats

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