If you are like me and love to run, it is vital that we cross train to avoid overuse injuries from over training in one plane of movement. This is a key focus for many of my running clients. It helps keep them on track while knocking down some PB’s.
I can’t stress enough how much cross training can help “prehabilitate” the countless injuries people suffer; often caused by over training in the sport they love. Anyway, before I digress, today I introduce to you…
THE BULGARIAN SPLIT SQUAT
This is a fantastic leg exercise that everyone should be incorporating into their workouts. Not only for runners, these can be beneficial to everyone. This epic exercise will help to open up tight hips and hip flexors and build stability and strength in the legs at the same time. Subsequently, this exercise is perfect for desk bound individuals!
1- Find yourself a box or bench that you can rest a foot on (it needs to be about knee height).
2- Get into a forward lunge position with your chest upright, core braced and hips square to your body, with your back foot elevated on the bench.
3- Lower until your front thigh is near horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes.
4- Finally, drive up through your front heel back to the starting position, again keeping your movements controlled on the way down and explosive on the way up.
5- Progression: Start by having your hands by your sides. The next stage is to try hands on the back of your head. When you are proficient at 3×12 without weight you can add a barbell into the mix and start overloading the movement.
Give them a go! Drop me an email if you have any questions. I will be happy to help: Elliott_pt@yahoo.co.uk
For details on my personal training that I offer or any info on cross training programs please see: Getbuffalofit.com
See you all soon,
Sean