Eric Roberts shows how to do a Bulgarian split squat without pain. Keep your rear foot flat on the bench, lean slightly forward with a braced core, and track your front knee outward. Place your front foot at a middle distance, not too far forward or back, to avoid arching your spine or limiting depth.
Alrighty guys, what is going on? This video I want to cover the Bulgarian split squat, and I did a video before, but I didn't like it, so I'm doing it again. So what I want you to do is put this back leg flat on the bench, the couch, your child, your dog, whatever you have. So put that, put that leg flat on there. So don't be on your toes, because if you're on your toes, you're going to get way too much of a pulling sensation in this hip, and you're not going to be able to reach the depth you need to get down to this movement to do it properly. Okay, so lay your toes flat right now, have a slight forward lean in your body. Okay, so instead of being so up like this, slight forward lean in your body and keep that forward lean the entire time. Okay, so forward lean. You see how much lower I can get from a forward lean and putting my foot back, as opposed to being so upright and having my toe on there? That difference, right? So flat, forward lean, core is braced like I'm going to punch you, getting down, down, down, down, down, down, down, right back up. Okay, show you the other side. One other thing you want to think about is keeping this knee out. Don't let this knee come in. So I'm going to show you, I'll pull it around and show you, but show you from this side. So again, forward lean, Core tight, core tight and butt squeeze, but core tight. Down, down, down, down, down. Right back up. Okay. Now I'm going to show you from the other side very quickly. Okay, so I'm gonna put your back foot flat. Watch this knee. Make sure you watch my knee here. So you're getting your forward lean. Make sure when you come down, your knee is not coming in. Okay, no, this right there. Okay, you want to keep that knee out the entire time, the entire time, not just when you go down. And then you come up, you let it go in. No, keep this knee pushed out the entire time. Literally, before you go, put your hand right here and make sure you know what it feels like to not have your knee come in. Okay? Because the minute your knee comes in, that's when you start to get knee pain. All right, so again, keep your knee out the entire time. All right, if you go too far back with your front foot, you're going to be too up on yourself and you're not going to be able to get down. You're going to hurt your knee. But if you go too far forward, if you go too far forward with your foot, like I want to show you. So if you're too out here, And you're reaching out, you won't be able to get down. So find that happy medium where you can put this foot flat. If you find that you're overarching your back, your foot's probably too far forward. If you find you keep trying to come on your toes, your foot is too close to you. So find the happy medium, forward lean, foot flat, knees out, right down. All right, guys.
