Split squats, alternative to the traditional squat

In the previous post we talked about the Step Up, the first of the ipsilateral alternatives that we use Perform replacing the traditional squat . In this post will discuss the split squat , the second year we usually work once mastered simpler options .

Specifically, the exercise at hand is the split squat with the rear leg slightly raised. Many call Lunge Bulgarian although not really a lunge nor comes from Bulgaria. Thus, with the back leg deviate slightly greater amount of weight to the working leg is not only depending on the double knee and hip extension but also stabilizing .

In this case we can raise a step back leg (video), supporting the instep on a bench or on a bus to which you will have previously placed a protector / pad for increased comfort. What you should know is that if we raise more than the back foot because we also increase knee flexion delayed to prevent the thigh too lean and may end up causing excessive lumbar lordosis. Excessive lumbar lordosis during exercise where there is a load compressive column has been linked to an increased risk of herniated discs and various pains back low (McGill).

As is the case with the step up , we can increase the intensity by using dumbbells or kettlebells , if not to use a counterweight, or heavy vest in case we decide to use such a counterweight. Also as is the case with the step up , we can weigh down only one side increasing work Core.

The other version that we see in the video was split squat with hip external rotation. With this variation increases the gluteus maximus and work is an extraordinary option in those sports where the change of rhythm and / or address are a competitive advantage on the other hand, they are the majority. Whenever an athlete decides to change direction has no choice but to do so by extending the opposite leg you want to go , a gesture that usually is accompanied by external rotation of said hip. With this variation of the split squat we perform both coordinated gestures (knee and hip extension outermost hip rotation), as in many sports, which makes it an extraordinary change in functionality.