RNT Adductor Bulgarian Split Squat

RNT ADDUCTION BULGARIAN SPLIT SQUAT

This is a reactive neuromuscular training exercise that targets the front leg. Start by elevating the trail leg with a bench or plyobox. Loop a band around the inner aspect of your front knee and anchor it to a stable object like a band anchor or squat rack beside you. Lower the body by bending the front knee and flexing the hip. Be sure to resist the pull of the band by pressing your knee inwards. The knee should track forwards over the middle of your foot. Raise the body up by extending both the hip and knee to a split stance position.

Structures Involved:

• Hip Adductors

  • adductor longus

  • adductor brevis

  • adductor magnus

  • gracilis

  • pectineus

  • semitendinosus

  • semimembranosis

• Quadriceps

  • vastus lateralis

  • vastus medialis

  • vastus intermedius

  • rectus femoris

Related Conditions:

• Strength and Conditioning / Strength Training

• Patellar Tendinitis / Quadriceps Tendinitis

• Quadriceps Strain

• Patellofemoral Pain Syndrome

• Pes Anserine Bursitis

• Knee Meniscus Tear

• ACL sprain

• Runner’s Knee

• Jumper’s Knee

Exercise Videos