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  1. #1
    Registered User TerribleJuan's Avatar
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    Bulgarian Split Squat - rear foot position

    So I've been taught to do Bulgarian split squats with the TOP of my rear foot resting on the edge of the bench similar to this picture:
    www verticaldunk com/wp-content/uploads/2011/03/bulgarian-split-squat-example.jpg

    It seems like if I don't get this foot position exactly right, if can be painful. I've seen examples of this position and it seems much more comfortable:
    martamontenegro com/wp-content/uploads/2012/05/MM0386.jpg

    Just trying to see if I can get some input on whether it matters, or any tips to increase comfort on the first example.

    Sorry I can't post full links yet.
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  2. #2
    Registered User TJP33's Avatar
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    I use the smith machine with a neck roll around the bar, let the foot hand over

    Note if some wanted to actually use the smith- id give them the right away and do walking lunges (I don't like these off benches)
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  3. #3
    Neckbeard -Lucifer's Avatar
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    http://martamontenegro.com/wp-conten.../05/MM0386.jpg

    ^ If you find that more comfortable, use it. No one ever said you have to do it with your instep flat on the bench. Just make sure you use that leg for support and balance only.
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    Registered User wowter's Avatar
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    Suck it up man. 90% of the weight is on your front foot and benches have padding. It doesn't hurt.
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    Registered Scally Melis689's Avatar
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    Originally Posted by -Lucifer View Post
    http://martamontenegro.com/wp-conten.../05/MM0386.jpg

    ^ If you find that more comfortable, use it. No one ever said you have to do it with your instep flat on the bench. Just make sure you use that leg for support and balance only.
    This is the one I do. I used to kind of rest my shin on the box with my foot hanging down the other side, but I find it much better resting on the ball of my foot.
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  6. #6
    Registered User TerribleJuan's Avatar
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    Thanks everyone. After doing my workout today, I may need to concentrate on putting more weight on the working leg/foot. Seems like in an effort to get through this damn exercise, I was putting some force against my rear foot to help me up.

    I keep the back of my foot against the corner of a metal plyo box (the adjustable Stamina X one) so it isn't exactly the most comfortable thing.
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