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A split jump (also known as lunge jump, jumping lunge, plyometric lunge or simply plyo lunge. Not to be confused with the split jump used by dancers, gymnasts and figure skaters) is a form of exercise which focuses on the upper leg muscles, especially the quadriceps: assume an upright squatting position with one foot forward and the other back
As a variation, plyometric lunges (also known as split squat jumps) can be performed by jumping explosively between lunge positions. With resistance training it's not recommended to do forward lunges in place, this is due to the shear force it can place on the rear knee once the front leg no longer provides support.
Learn how to do better lunges from Men's Health fitness editors Ebenezer Samuel and Brett Williams with this guide to the lower body exercise.
Bulgarian Split Squat. ... Carnation also recommends reverse lunges for a glute and leg burner using the Smith machine. How to: Stand in front of a bench, facing away from it, and position barbell ...
For instance, a vertical jump whilst holding a trap bar or jumping split squats whilst holding dumbbells. In addition, a regular weight lifting exercise is sometimes given a plyometric component, such as is found in a loaded jump squat.
Alternating reverse lunge 2x10-15 each side. ... Try this: Substitute a goblet squat for a Bulgarian split squat. This way, you’re lifting the same weight with one leg, rather than sharing the ...
How To Do a Bulgarian Split Squat. ... Safely lower yourself so the trailing knee almost touches the floor like a lunge position. Do not let your front knee go too far past your toes.
The Bulgarian split squat is a squat variation and is performed by resting the back foot on an elevated surface, such as a bench, with your other foot out in front of you on the floor. With a dumbbell in hand or body weight, you bend and lower your front leg until the dumbbell reaches the floor, and then using your front leg, push up into ...