Bulgarian Split Squat Goblet Dumbbell with Band Stability on Knee
- Intermediate
- Hamstrings · Quadriceps · Glutes
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Setup instructions
1) Attach a loop resistance band to a low anchor point.
2) Place a stool/bench/chair on the floor opposite the anchor - a couple metres in front.
3) Put your left leg through and rest it on the crease of your knee. Face towards the anchor and take a few steps back. The band should be slightly stretched. If not, then move back further.
4) Grab a weight and hold it on your chest in the goblet position - elbows tucked in.
5) Place your right leg behind you and rest it on the platform. This foot should be in contact with it at all times. You won't move from this position.
6) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.
Note: You can rest your rear foot flat or with an elevated heel. A flat foot can make it easier to balance - it's preference.
Perform instructions
1) Bend both knees so your right is as near the ground as your flexibility allows
2) Press into your left heel and drive back to the starting position.
3) Repeat.
Anatomy
Equipment
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Health benefits
Muscular Endurance · Strength
Skills
Coordination · Balance
Peformed by
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