Life & FitnessHealth and fitness

Stability Ball Back Supported Split Squat Muscle & Fitness

Friends don’t let friends skip leg day. And yet, many lifters have underdeveloped legs. In many cases, the reason for this problem is that many bodybuilding splits only have one lower body training day per week. This may not be a sufficient amount to build larger leg muscles. Most lifters will benefit from two leg workouts per week.

Save yourself an extra trip to the gym with our tried and tested Swiss ball leg workout. Alternatively, do this workout whenever you can’t make it to the gym, so you don’t miss leg day. This is a tremendous low-tech leg workout for home and garage gym trainers.

How to Do a Stability Ball Back-Supported Split Squat

Find your split stance position: Start in a 90-90 half-kneeling position (knees and hips in line with each other) and then use a mark on the floor or a band placed over the toe of the front foot to repeat the range of motion. Can go. Pad the floor if necessary.

Backward Lean: Place a stability ball on a wall/rack and lean on it while keeping both feet on the floor. Your feet should be in front of your hips.

Getting into position: Step back with the non-working leg and lightly touch the toe. Maintain full contact of the foot on the front side with weight evenly distributed between the toes and heel. The back leg is like a kickstand for a bike – there to provide support and not fall over, but not the main emphasis. 90% of your weight should be on the front foot.

Create tension: Use your pecs and lats to press the weight into your hands (elbows down and together) to create more stability.

Set and Rep Tips: Dr. Farnsworth suggests doing this as an excellent accessory exercise on a lower body-focused day. To build muscle, eight to 15 reps per set focusing on slow eccentric and powerful concentric contractions work best. Then good luck climbing the stairs the next day. Don’t say you weren’t warned.

Swiss Ball Leg Workout
No.ExerciseSetsRepsRecovery
1Swiss ball goblet squat2-412-2060-90 seconds
2Swiss ball leg curl2-412-2060-90 seconds
3Swiss ball split squat2-412-20 per leg60-90 seconds
4Swiss ball reverse hypers2-412-2060-90 seconds
5Swiss ball single-leg squat2-412-20 per leg60-90 seconds
6Swiss ball hip thrust2-412-2060-90 seconds

Exercise 1: Rear-Foot Elevated Split Squat

Because it doesn’t require as much balance as the squat, Knobe says, the leg press is an excellent way to train one leg at a time by removing one leg from the sled. Training one leg at a time can help equalize the strength between the two legs and improve balance.

The rear-foot elevated split squat (aka Bulgarian split squat) will overload the quads, like the leg press, and is an easy way to incorporate single-leg training without equipment, says Knobe. Putting the back foot up on a step or bench provides some support and balance, while also allowing the planted foot to do most of the work.

This is very similar to the leg press: where you place your foot can change the emphasis of the move.

Placing your front foot so that the angle of your shin remains perpendicular to the floor throughout the entire move will challenge your glutes, he says, while moving the front foot closer to the back foot – in the lower back. Creating a more angled shin – will increase quad activation.

While many gym-goers perform this movement with their back foot elevated on a bench, Knobe suggests starting a little lower, on a large book, block or the bottom step of a ladder that’s only 6 to 12 inches off the floor. Is above. As you get stronger at walking, you can increase the height of the back leg. Start with 3 to 4 sets of 6 to 8 reps.

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