Bulgarian Split Sumo Squat
Bulgarian split sumo squat er en underkropsøvelse med egen kropsvægt, der kombinerer et split-squat med en bred sumo-stilling. Den rammer forlår og baller, samtidig med at den øger aktiveringen af adduktorerne og forbedrer hoftemobiliteten.
Sådan gør du
- Stil dig foran en forhøjning og placer oversiden af din bageste fod på den.
- Placer din forreste fod bredere end skulderbredde og peg tæerne udad i en sumo-stilling.
- Sænk kroppen ned i et squat, mens du holder brystet højt og sørger for, at det forreste knæ følger tæernes retning.
- Hold en pause i bunden, når dit bageste knæ næsten rører gulvet.
- Pres gennem din forreste hæl for at vende tilbage til startpositionen og gentag på begge sider.
Teknik-tips
- Keep your chest tall and core engaged throughout the movement.
- Position your front foot wide with toes turned outward.
- Ensure your front knee tracks in the direction of your toes.
- Lower down smoothly until your back knee is just above the floor.
- Drive through your front heel to stand back up.
Vejrtrækning: Inhale as you lower your body down with control, and exhale as you push through your front heel to return to the top.
Almindelige fejl
- Allowing the front knee to cave inward, which places unnecessary stress on the joint.
- Leaning too far forward from the waist, shifting work away from the quads and glutes.
- Placing the front foot too close, which makes it difficult to maintain balance and depth.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, baglår, hoftebøjere.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10 reps per leg, rest 60 seconds
Tab dig
3 sets × 10–12 reps per leg, rest 60 seconds
Opbyg muskelmasse
3–4 sets × 8–10 reps per leg, rest 90 seconds
Lettere, sværere og alternativer
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp pain in your front knee or hip joint, ease off and reduce your depth.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why is my front knee caving inward?
This often happens when the stance is too narrow or the outer hip muscles are fatigued. Focus on actively pushing your front knee open so it aligns with your toes.
How high should the elevated surface be for my back foot?
A low surface such as a couch cushion, stability ball, or the second step of a staircase is ideal. Your foot should rest comfortably without straining your ankle.
Can I do this exercise if I have tight hips?
Yes, but start with a smaller range of motion or try a standard sumo squat first to build comfortable mobility in the hip joint.