الساقين
Bulgarian Split Squat
العضلات الأساسية
العضلات الرباعيةالأرداف
العضلات الثانوية
أوتار الركبة
المعدات
الدمبلزالبنش
الصعوبة
متوسط
كيفية الأداء
- Stand a couple feet in front of a bench, one foot resting on it behind you.
- Hold dumbbells at your sides.
- Lower your body until your front thigh is parallel to the floor.
- Push through your front heel to return to standing.
نصائح احترافية
- Keep most of the weight on your front leg.
- Don't let your front knee travel too far forward.
- Keep your torso upright.
الأخطاء الشائعة
- Putting too much weight on the back leg.
- Leaning too far forward.
- Not maintaining balance.