Enhancing Skills

Split Leap

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell split leap (AKA: Bulgarian leap) is a lower body exercise that targets your glutes, quads, and hamstrings. It requires you to step one foot back onto an elevated surface (such as a bench or step) while holding a dumbbell in each hand.

Stretch to do prior to exercise:

  • Hamstring stretch
  • Quad stretch
  • Glute stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio (e.g. jogging, cycling, jumping jacks)
  • Bodyweight lunges
  • Bodyweight squats

How to select the proper weight: Start with lighter weights and gradually increase as needed. It’s important to maintain proper form throughout the exercise.

Proper form:

  1. Stand facing away from an elevated surface with a dumbbell in each hand.
  2. Place the top of one foot on the elevated surface.
  3. Step forward with your other foot, making sure your knee is directly over your ankle.
  4. Lower your body by bending your front knee until your back knee is close to the ground.
  5. Push back up through your front leg to return to the starting position.
  6. Repeat on the same leg for the desired number of repetitions before switching to the other leg.

How to reduce the difficulty: To make the exercise easier, use lighter weights or decrease the height of the elevated surface.

How to increase difficulty: To make the exercise more challenging, use heavier weights or increase the height of the elevated surface.

Number of reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: This exercise should take approximately 10-15 minutes to complete.

Body Group:

Legs

Muscle Group(s):

Calves, Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Gluteus Maximus

Tertiary:

Calves

Difficulty:

Advanced

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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