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BULGARIAN SPLIT SQUAT


Benchin ya da evde yapıyorsanız bir yüksekliğin(koltuk,puf vb.) biraz önünde ayaklarınız kalça genişliğinde açık olacak şekilde durun. Sonra diğer ayağınızı benche koyun. Aşağıya eğildiğinizde yani lunge yaptığınızda kendinizi rahat hissediyorsanız ve diziniz parmak ucunu geçmiyorsa doğru yerdesiniz demektir. Eğer doğru yerde durmuyorsanız, minik zıplamalarla rahat hissettiğiniz yeri ayarlayın.

Karnınız sıkı, omuzlarınız rahat ve geride olacak şekilde dizinizi kırarak çökmeye başlayın. Dizinizin parmak ucunu geçeceği noktada durun ve yükselin.

Hareketi ilk önce ağırlıksız yapın. Sonra dengeyi sağladığınızda ve kendinizi rahat hissettiğinizde elinize dumbbell alıp ya da omzunuza halter (barbell) alıp yapabilirsiniz.


  1. Stand roughly two feet in front of a sturdy bench or chair, your feet hip-distance apart, your core engaged, your shoulders back, and your chest and eyes pointing straight ahead.

  2. Pick up your right foot and place it on the bench behind you. You can do this in one of two ways, and it may take several attempts before you decide which version you prefer. One option is to place the top of your foot on the bench, so that your ankle joint is roughly aligned with the edge of the bench. The other option is to flex your ankle and find your balance with the ball of your foot and your toes, more like you would during a traditional lunge exercise. Neither is a better version than the other, and really comes down to personal preference.

  3. Check to make sure your feet are still roughly hip-distance apart, if not slightly wider. You don't want your elevated foot to be aligned directly behind your front foot, as this will make balancing much more difficult. You may need to hop or wiggle your front foot around to find secure, well-balanced placement. This is something you may have to do a couple times after performing a repetition or two, as finding the proper foot placement based on your comfort and preference can take a little time.


  1. Remember, your back foot is just there to help you stay balanced—the engagement and movement of the exercise is focused on the front leg.

  2. Engage your core with your chest high and eyes looking straight ahead, and bend your left knee, allowing your right knee and ankle to naturally bend as you move through the downward phase of the exercise without taking on the load with your back leg.

  3. Try to keep the load balanced evenly across your left foot as you lower downward. Hinge slightly forward at the hips, making sure your left knee remains aligned with your left toes (that it doesn't cave inward or bow outward). You may find that your left knee starts to protrude slightly over your left toes toward the bottom of the exercise. This isn't necessarily bad or wrong, and only depends on your level of comfort and the flexibility you have at your ankles. If it feels uncomfortable, return to the starting position and try to shift your front foot forward slightly before your next repetition.

  4. Inhale through this downward phase, lowering down until your left quadriceps is roughly parallel to the ground.

  5. Press back to standing by pushing through your left foot and using your left quad and glute to power the upward phase of the exercise. Exhale as you press to standing.

  6. Step your right foot off the bench or chair after completing a full set to one side. Make sure you keep things even by performing the same number of repetitions and sets to each side.




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