A Move You Should Do MONDAY – Rotational Bulgarian Split Squat

This week’s move is a simple exercise that packs a big punch for the biggest muscle of your body, the gluteus maximus. The rotational Bulgarian split squat requires a dumbbell and a box or chair. Here’s how to do it:

Hold a dumbbell with both of your hands
Stand in front of a chair and place one foot lightly on top
Squat down as you rotate your torso towards the front leg. Most of your weight should be centered on the front leg.
Make sure you complete your rotation as you are at the lowest point of your squat
Keep your knee in line with your second toe. Don’t let it fall in or out.
Return to the starting position
Perform 10-12 repetitions on each leg

Why does this matter?

The gluteus maximus is the powerhouse of your locomotor system. Running diagonally from the sacrum to the greater trochanter, it is responsible for dissipating and powering rotational forces through the system. Weakness of the gluteus maximus often results in over rotation of the lumbar spine and knees.

So give the rotational Bulgarian split squat a try. Your knees and low back will thank you. (If you do it right, the toilet seat will feel a bit lower tomorrow).

Because nobody has time to be in pain.

Until next time…