Lever Bulgarian Split Squat Instructions
- Weight plates (optional for added resistance)
Starting Position:
1. Adjust the lever squat machine to a suitable weight.
2. Stand facing the lever with your feet hip-width apart.
3. Place one foot on the lever platform behind you. Your toes should be pointing down.
4. Keep your other foot flat on the ground in front of you, ensuring your knee is directly above your ankle.
Body Positioning:
- Stand tall with your chest lifted and shoulders back.
- Engage your core to maintain stability throughout the movement.
- Ensure that your back is straight and your head is up, looking forward.
Movement Instructions:
1. Lowering Phase:
- Inhale as you begin to lower your body by bending your front knee.
- Allow the back knee to drop toward the ground, aiming for a 90-degree angle in the front leg.
- Keep your weight distributed on the front heel, and avoid letting the knee extend past your toes.
- The back knee should hover just above the ground.
2. Raising Phase:
- Exhale as you push through your front heel to raise yourself back to the starting position.
- Straighten your front leg fully while keeping your back leg lifted and stable.
- Maintain control throughout the movement, avoiding any jerking or bouncing.
3. Repetitions:
- Perform 8-12 repetitions on one leg before switching to the other leg.
- Ensure you take a short break between sets to recover.
Tips for Beginners:
- Start with an empty machine or light weights to master the form.
- Focus on maintaining balance and stability throughout the movement.
- If you feel any discomfort in your knees or back, reassess your form and adjust the weight as needed.
- Always warm up before exercising and cool down afterward to prevent injury.
