http://nicktumminello.com/ - Coach Nick Tumminello shows you a better way to perform the Bulgarian Split Squat or Rear Foot Elevated Spilt Squat exercise.
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Speaker: Hey! It is Coach Nick here, I want to talk to you a little bit about the Bulgarian Split Squats, a little bit of a tweak to have you kind of save your lower back. This is a big exercise, especially with some of the things that coach have been talking about. He called the exercise, the rear foot elevates, split squats, Bulgarian Split Squats, single leg squat put on bench, whatever you call it, it is the same exercise. But here is what we really want to get into. Everybody knows this is a good exercise, so I don't need to really cover it. What we want to look here is the lower back. Anytime I lift my leg up, I am going into a hip extension, if I go into hip extension, I happen to have good extensibility of my hip flexors. Otherwise instead of getting hip extension, I am going to get anterior pelvic tilted which creates lumbar extension. Okay, now a little bit of lumbar extension is okay, but if you have maybe facet issues some sort of disc compression and whatnot as I go down and increase that stretch it may actually get worse. So what I would tell you is just when you are training, with this exercise whether it be whether it be your client or yourself and if you feel it in your lower back you can feel them getting compressing. By stretching your hip flexors first, the other thing that you would try to do is find a bench that's lower. Okay so find maybe a reebok step that maybe so and so high because the lower I can put my foot, if I put my foot on something that height, it doesn't give me as much hip extension so I will need to have as much flexibility here to still get the same exercise. Now worst becomes worst, so you just get the bunch all together maybe just do a little bit that, Split Squat. So just keep it on the lower back and make sure that they can keep a fairly neutral pose and as they go down this little -- you are actually going to look like that. Now as that happens stretch your hip flexors or try lowering the foot position use something --