Bondi Boot Camp
Bondi Boot Camp Instructor Dan Clay is the founder of Dangerously Fit Boot Camps, the premier fitness boot camps for men and women in Bondi Beach. He gets asked many questions regarding which exercise is best for the butt and thighs.
Dan Clay claims: “One of the best exercises for hitting these areas is an exercise called the Bulgarian split squat, this exercise is so effective you will make your lower body bullet proof in no time.”
For many people with back issues, single leg exercises allow them to safely perform lower body exercises without putting their lower lumbar spine in jeopardy of hyper flexion or excessive rounding that can cause back spasms in the short run and herniated discs in the long run.
Today Dan Clay is going to share with you his favourite lower body exercise and some great variations.
“So basically we’re going to elevate the back foot on a chair, bench, box, or any other sturdy foot support, usually about 12-18 inches high. You’ll put your front leg well in front of you in order to make sure that your front knee and ankle are lined up. In general, I tell people to exaggerate how far you put your front leg forward so that the front knee is almost slightly behind the ankle as this really helps reduce sheer force on the knees. Initiate the exercise by loading the front heel and dropping your hips as low as you can in a pain-free range of motion while staying really tall up top with a proud chest and shoulders down and back. Finish the rep by explosively driving through your front heel to return to the top of the movement. You can start with body weight only in search of front thigh parallel to the floor or lower depth and then progress by adding speed of movement or by adding dumbbells. You can even incorporate some very cool combination movements with this lower body exercise like adding a curl to press at the top of the movement or even by raising dumbbells overhead to really challenge your core and single-leg balance and stability.”
According to Dan Clay this exercise will also provide a very good stretch for the hip flexor of your back leg, an area that is often very tight, especially for guys.
Dan Clay is a local Bondi boot camp instructor and real world fat loss expert. To book him for his complimentary Ultimate Holiday Survival Seminar for the month of February at your local Bondi company, club, or organization please contact him by email at enquiry@bootcampsydney.com.au or by phone at 02 8006 2417. For a free 1-week trial to his Bondi boot camp to experience the best boot camp training in Sydney please visit http://www.bootcampsydney.com.au/
Photo:
http://www.prlog.org/
