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Übung: Bulgarischen Kniebeugen auf dem BOSU Ball

The Bulgarian Squat on BOSU Ball is a progression exercise as the unstable surface provided by the BOSU Ball requires the athlete to generate greater dynamic stability through the split squat movement.

The Bulgarian Squat is an effective exercise for all athletes looking for greater dynamic stability and uni-lateral leg strength, and can be integrated in both strength and rehabilitation training programs, and as either a warm-up / movement activation exercise or as a main strength training exercise.

Primär trainierten Muskelgruppen: Gluteus Medius & Maximus, Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Erector Spinae, Adductor Musculature, Abdomen, and muscles of the lower leg.  When performed holding a dumbbell, the musculature of the arm are also active.
Übung Technik-Tipps: Begin this exercise by standing with the forward leg`s foot on the top and in the middle of the BOSU Ball.  The athlete positions themselves in the "start" position, the foot on the back / extended leg toes down, on a bench behind them. Both legs should be aligned shoulder width apart, with feel in a linear position (the back foot vertically linear, and the forefoot, in a neutral forward position). Ideal stance width results in 90o of knee flexion in the forward leg, and approximately 130o of hip extension in the back leg.
Once the athlete has found and can maintain postural stability, they proceed by dropping into the split squat. The back knee should not make contact with the ground. After reaching 90o of knee flexion in the forward leg, the athlete should push out of the lunge and return to an upright position.    
Optionen zur Übung Progression: An athlete can progress the difficulty of this exercise by holding a weight,, lengthening their stride, changing their arm positions, shortening rest durations between sets, increasing or varying the speed of the movement, or increasing the number of sets completed.  Progressions should only be made once correct technique is achieved.

Progressionen / Varianten:

Bulgarian Squat
Bulgarian Squat mit Weight Plate Press


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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