Barbell Bulgarian Split Squat
Barbell Bulgarian split squat er en unilateral underkropsøvelse, der fokuserer på quadriceps. Det forhøjede bageste ben øger bevægeudslaget og kræver mere balance, hvilket gør det til en fremragende øvelse til at opbygge benstyrke og korrigere muskulære ubalancer.
Sådan gør du
- Stil dig foran en træningsbænk med en vægtstang hvilende på dine øvre traps.
- Stræk det ene ben bagud og placer toppen af din fod på bænken.
- Sænk dit bageste knæ mod gulvet ved at bøje i forreste knæ, mens du holder overkroppen oprejst.
- Gå så dybt, at dit forreste lår er parallelt med gulvet.
- Pres dig op gennem din forreste hæl for at vende tilbage til udgangspositionen, gentag øvelsen, og skift derefter ben.
Teknik-tips
- Keep your torso upright throughout the movement.
- Drive through your front heel to stand back up.
- Lower your back knee straight down toward the floor.
- Keep your front knee tracking over your toes.
Vejrtrækning: Inhale as you slowly lower your body, and exhale powerfully as you press back up to the starting position.
Almindelige fejl
- Leaning too far forward shifts the work away from your quads and places unnecessary stress on your lower back.
- Rushing the descent makes it difficult to maintain your balance and control the barbell safely.
- Placing the rear foot too far away can strain your hip flexors and disrupt your stability.
Aktiverede muskler
Primære: quadriceps. Sekundære: balder, lår, lænd.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–10 reps per leg, rest 75 s
Tab dig
3 sets × 10–12 reps per leg, rest 60 s
Opbyg muskelmasse
3–4 sets × 6–8 reps per leg, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Pas på, hvis…
- If you feel sharp knee or lower back discomfort, ease off or choose a gentler option.
- If balance is an issue, practice without the barbell first to build stability.
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Why do I feel this exercise more in my back leg?
If you are pushing off with your back foot, your rear leg ends up doing too much of the work. Focus on keeping most of your weight and drive in the front foot.
Is the barbell Bulgarian split squat safe for beginners?
Because it requires advanced balance and places a heavy load on one leg while using a barbell, it is best suited for those who have already mastered bodyweight and dumbbell variations.
How often should I include this in my routine?
Once or twice a week is usually plenty, as unilateral leg work is very demanding on your muscles and recovery system.