Bulgarian Split Squat & Hip Hinge Combo
- Advanced
- Hamstrings · Quadriceps · Glutes
Want more exercises like this?
Setup instructions
1) Use a bench or plyo box and position your body to the front of it. Place one toe on the bench.
2) Hold a dumbbell with an over hand grip.
3) Stand tall with core tight, back straight.
Perform instructions
1) To squat lower the Knee towards the floor then drive through the heel back to standing.
Follow up with a hinge from the hips pushing the working hip back, keeping the knee above the heel.
Keep good back posture and neutral line in the neck
2) For the squat portion ensure the dumbells hang vertically.
For the Hinge portion ensure the dumbbells track down the front of the thighs until you feel a stretch in the hamstring
3) Drive through your heel and squeeze the hamstring & glute forward until you’re standing for both parts of the exercise.
4) Both portions is one rep.
Repeat for required reps
Anatomy
Health benefits
Strength · Muscular Endurance
Skills
Balance · Power
Fitain is FREE
for everyone to use
All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.
Get started straight away
Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.
