Shilpa Shetty Kundra is a known fitness aficionado who regularly shares snippets from her workouts that get us all motivated to prioritise our well-being. But recently, the actor made a surprising revelation about her exercise preferences. “I DO NOT like lunges. There, I said it,” she confessed on Instagram. However, she didn’t dismiss the importance of a specific lunge variation in her workout routine — the Bulgarian Split Squat. Describing it as “paramount to glute strength and growth,” she emphasised its effectiveness in targeting not only the glutes but also the quadriceps and hamstrings.
If you don’t have enough reasons already, an expert tells you why you should add Bulgarian Split Squat to your fitness regime.
According to Utsav Agrawal, an advance personal trainer, this exercise enhances lower body strength and improves overall balance and stability. This can contribute to better performance in activities such as running, jumping, and other lower body movements. Additionally, it is considered lower impact compared to traditional squats or lunges, making it a suitable option for individuals with knee concerns.
Here’s how you can do it.
1. Stand about two feet in front of a bench or a sturdy elevated surface and place the top of your foot on the bench.2. Lower your hips toward the floor so that your rear knee comes close to the ground. Your front thigh should be parallel to the ground, and your knee should be aligned with your ankle.3. Push through your front heel to rise back up to the starting position. That’s one rep.4. Aim for 3 sets of 10-12 reps on each leg.
Agrawal advises taking a few precautions while doing the exercise. “Ensure the knee of your front leg does not go past your toes to avoid stress on the knee. Start with your body weight and add dumbbells or a barbell as you gain strength. Maintain a straight back and avoid leaning too far forward.”
However, for beginners, he recommended doing the exercise without weights until the proper form is mastered. “It’s important to listen to your body and adjust the exercise as needed to prevent injury,” Agrawal concluded.
https://indianexpress.com/article/lifestyle/fitness/shilpa-shetty-fitness-lunges-bulgarian-split-squat-benefits-tips-9113275/
