Bulgarian Split Squat (Dumbbell)

主要肌肉: 股四头肌
辅助肌肉: 臀部腘绳肌
器械: 哑铃

概述

A single-leg squat with your rear foot raised on a bench. It builds the quadriceps and glutes and shows up strength differences between your legs.

动作要领

Stand in front of a bench holding a dumbbell in each hand.
Place the top of your rear foot on the bench behind you.
Step your front foot about a stride forward, keeping your torso upright.
Lower your back knee toward the floor by bending your front knee.
Descend until your front thigh is about parallel to the floor.
Push through your front foot to stand back up.
Complete all reps, then switch legs.

要点提示

Lean your torso slightly forward to put more work on your glutes.
Start with bodyweight until you find a stable foot position.

常见错误

Placing your front foot too close to the bench.
Pushing off your back foot instead of your front leg.
Letting your front knee collapse inward.

相似动作

全部股四头肌动作

在 Bulky 中记录 Bulgarian Split Squat (Dumbbell)

把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。