Bulgarian Split Squat – An Osteopaths Perspective

The Bulgarian Split Squat is one of those exercises that I feel is often under prescribed from a strength and conditioning point of view.  That being said, I largely work in a hybrid clinical and rehab setting where I am either seeing clients present with an acute injury or niggling overuse injury.  Therefore I am biased to seeing people with musculoskeletal concerns and ultimately I dont get to see all those clients out there who are kicking arse with regards to health and fitness and performance.  When these clients often present to the clinic I will always review what they are currently doing, what they have been doing and if possible how they are doing it (looking at what they actually do).  From a training program I will often see the big lifts (deadlift and squat) included, but rarely do I see a split stance (lunge, split squat) or single leg (step up, single leg squat) incorporated into ones program.  I am not sure why, but figure it is either to do with time efficiency and the fact that the bilateral stance lifts (deadlifts and squat) allow for handling of heavier loads.  What these lifts do that the split stance and single leg exercises also do is to hide asymmetries from left to right.  This is a massive reason why I love incorporating them into ones program. I have seen some big units over the years squat and deadlift heavy loads, but come a single leg, split stance exercise such as bulgarian split squat, lunge, step up, single leg RDL, some have been decent, with some also being absolutely atrocious due to an inability to balance and control their body.  I will also ways try and incorporate split stance or single leg work into ones program as an accessory, sometimes primary and often with a different focus i.e. knee or hip dominant depending on the goal of the exercise and what we are needing to achieve.

This blog post was written by Melbourne osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Melbourne Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced Melbourne osteopaths working across both of the clinics. The Melbourne City CBD osteopathy clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Melbourne osteopathic Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to your Melbourne Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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