Welcome back to the Art of Body Sculpting 33 Day Challenge. If you are new to the challenge, please visit the introduction page for complete details and rules. Now it’s time for Day 2 of the challenge, working with the Bulgarian Split Squats…
The Bulgarian Split Squat is one of the best exercises to test your mind-muscle connection skills. With a simple shift in focus this exercise can either set your quads on fire or ignite some serious burning of the buns (glutes)… and hamstrings.
You can either practice your mind-muscle connection with this exercise at the end of your regular scheduled workout today or at home, using a chair or bench.
Today I challenge you to slow down the tempo and heighten your level of awareness with where you are “feeling” the tension and contraction.
Perform a few reps where you apply most of the pressure on the toes of the foot that is up on the bench. You should feel most of the tension on the quadriceps of that back leg.
Now perform a few reps where you relax the back leg and just use it to lightly stabilize yourself. Place most of your tension on the glutes and hamstrings of the lead leg. Feel the stretch in the glutes as you near the bottom of the movement… then, just prior to raising yourself back up, contract your glutes and squeeze them hard all the way up to the starting position.
The most difficult of tasks is to focus your attention on the quadriceps of the lead leg. To achieve this, you need to try to relax your glutes and hamstrings. It takes a great deal of practice to learn how to relax certain muscles, while placing more tension on another muscle. Have patience and remember to block out the distractions around you. Become present in the moment and embrace the challenge.
Play around with where you are placing the pressure on your lead foot. Does it feel different if you place most of the pressure on your toes compared to your heels? How about the inside of your foot compared to the outside.
Play around with partial reps. If you don’t extend all the way to the top are you able to maintain constant tension on the lead quadriceps? Does the “burn” kick in faster?
This challenge is all about being playful. There is no right or wrong. The purpose is to help you develop a keen awareness and help you become more “In-Tune” with how your body is working during your training session. Ultimately, it’s about embracing the beauty and art form of training. Learning how to train with intention.
Enjoy today’s challenge and please take a moment to share your experience with the Bulgarian Split Squat.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK, is a Certified Fitness Consultant with a passion for transforming fitness enthusiasts goal driven, dedicated, and voracious physique artists who take pride in their body, fitness, health, and lifestyle. Embraced by physique artists around the world, his Metabolic Masterpiece Body Sculpting Programs will guide you through the process of sculpting your body into a work of art, by applying what Scott has coined, The A.T.T.R.A.C.T. Formula.
With his synergistic, boredom busting body sculpting workouts you will melt stubborn fat and gain muscle while skyrocketing your metabolism!
The art of molding and chiseling an aesthetically pleasing physique with ideal proportions and spectacular symmetry is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self growth and self discovery that will impact every area of your life.