Name: 保加利亞式深蹲的終極教程 (The ULTIMATE Bulgarian Split Squat Tutorial)
Uploaded: 2025-02-10T13:04:13.000Z
Duration: 8 min 18 s

Hey guys, I'm Dr. Aaron Horstig and today I'm going to give you the ultimate Bulgarian split squat checklist.

大家好，我是亞倫-霍斯蒂格博士（Dr. Aaron Horstig），今天我要給大家介紹保加利亞式劈叉深蹲的終極清單。

Alright guys, so you're getting to the gym and it's time to perform some Bulgarian split squats.

好了，夥計們，現在你們來到健身房，是時候做一些保加利亞式劈叉深蹲了。

Let's talk today about how to perfect your positioning and your movement.

今天，讓我們來談談如何完善你的定位和動作。

Let's walk you through a checklist so you can make sure that you're performing the perfect

讓我們通過一份核對表來確保您正在進行的工作完美無缺

Bulgarian split squat is a rear foot elevated split squat, meaning that we need to find a box, a bench to put your foot on top of.

保加利亞式劈叉深蹲是一種後腳抬高式劈叉深蹲，也就是說，我們需要找一個箱子或凳子，把你的腳放在上面。

Now, the first thing a lot of people ask questions on is how high should the box be?

現在，很多人問的第一個問題是，箱子應該有多高？

The big thing I see is a lot of people go too high.

我看到的最大問題是，很多人都把自己抬得太高了。

They have their foot really high on a box and what that's going to do is when they get down into that bottom position, it's going to place a crazy stretch on the front side of that back leg.

他們的腳高高地踩在箱子上，這樣做的結果是，當他們下到底部位置時，後腿的前側會受到瘋狂的拉伸。

我們的目標是加強前腿的力量。

That back leg is basically just a kickstand to your bike.

後腿基本上就是自行車的腳架。

Now, if you have the back leg in the correct position, when you are in the bottom of your split squat stance, getting set up, obviously not holding any weight yet, you should be able to wiggle that foot a good amount.

現在，如果你的後腿位置正確，當你處於劈叉深蹲的底部，準備就緒，顯然還沒有握住任何重量時，你應該能夠很好地擺動那隻腳。

Remember, that foot is only there as a kickstand.

90% of our body weight is going through the front.

我們身體 90% 的重量都要通過前胸。

I do not have a crazy bad stretch in the front of my hip right now.

我的髖關節前部現在並沒有嚴重的拉伸。

Some people may get a little bit, but if the box is in the correct position, you should be able to wiggle your back foot a little bit.

有些人可能會有一點，但如果箱子的位置正確，你的後腳應該可以稍微擺動一下。

For most people, this is about an 18 inch height.

對於大多數人來說，這個高度大約是 18 英寸。

I want you to err on the side of being a little bit smaller.

So for some people, if you're a little bit shorter than I am, about 5'11", you could have maybe a 12 inch height box or even start on about an 8 inch height for some people if you're a little bit shorter.

是以，對於一些人來說，如果你比我矮一點，大約 5 英尺 11 英寸，你可以有一個 12 英寸高的盒子，如果你比我矮一點，甚至可以從 8 英寸高的盒子開始。

But you want to have an err on the side of being a little bit shorter.

Second thing we're going to be talking about is how wide or how long your stance length should be.

我們要討論的第二件事是，你的站姿應該有多寬或多長。

Now, what I want you to do is get into the bottom position.

現在，我要你做的是進入下半身姿勢。

Rest your knee on the ground and let's talk about how to get the perfect length.

把膝蓋放在地上，我們來談談如何獲得完美的長度。

When you get into your bottom position, remember our back leg is a kickstand so I'm wiggling my toes, I want to see a little bit of a forward shin angle, ideally for most people.

當你進入下半身姿勢時，記住我們的後腿是踢腿式的，所以我在擺動腳趾，我希望看到小腿向前一點的角度，這對大多數人來說是最理想的。

Now, this is for a healthy athlete, we'll talk about our recommendations if you're having pain.

現在，這是針對健康的運動員，如果你有疼痛感，我們將討論我們的建議。

But for most people, a forward shin angle, just a little bit, and in that bottom position, if I have the correct stance length, my torso angle should be mimicking, fairly close, my forward shin angle.

但對大多數人來說，脛骨前傾的角度，只要一點點，在底部位置，如果我的站姿長度正確，我的軀幹角度應該與我的脛骨前傾角度相當接近。

Now, I tell people I want about 90% of your body weight through your front foot.

現在，我告訴大家，我希望你身體 90% 的重量都通過前腳來完成。

So if I have my torso angle in the right position, my length is correct, and I'm driving 90% of my body weight through here, weight through the midfoot, I'm going to come straight up and straight down, and you can see that my torso angle remains pretty constant in the bottom position with my forward shin angle.

是以，如果我的軀幹角度在正確的位置，我的身長也正確，我身體 90% 的重量通過這裡，重量通過腳中部，我就會直上直下，你可以看到我的軀幹角度在底部位置與我的脛骨前角保持相當的恆定。

Now again, what do some people do incorrectly?

再說一遍，有些人做錯了什麼？

They will have their knee very far forward in the front like this.

他們的膝蓋會像這樣非常靠前。

Now if I'm trying to put 90% of my body weight through here, this shin angle is not mimicking my torso angle.

現在，如果我想把身體 90% 的重量都放在這裡，這個脛骨角度就無法模仿我的軀幹角度。

Again, I've got more of a vertical, if not a negative position right here.

同樣，我在這裡的位置更垂直，甚至是消極的。

Trying to do this, that's really spread out.

要做到這一點，真的很不容易。

So for most people, for a healthy athlete, I want that shin angle about right here, and we're driving vertical.

是以，對於大多數人來說，對於一個健康的運動員來說，我希望脛骨的角度就在這裡，我們要垂直前進。

For most people, I don't want you to tightrope, okay?

對於大多數人來說，我不希望你走鋼絲，好嗎？

I want you to have a little bit of a length in between.

我希望你們在中間有一點長度。

If you are an Olympic weightlifter and you're going into your split jerk, you're usually going to want about a foot or so length in between where your front foot is and your back foot.

如果你是一名奧林匹克舉重運動員，在進行劈叉挺舉時，通常需要在前腳和後腳之間留出一英尺左右的距離。

You should be able to look in between your feet and see a little width.

你應該能看到雙腳之間有一點寬度。

So when you get down into your Bulgarian split squat, your front foot in shoulder position should go straight in line.

是以，當你進入保加利亞式劈叉深蹲時，肩部位置的前腳應成直線。

If I'm here, there's obviously a vertical line going this way, and if I'm way out here outside my stance width, that's obviously not a correct position as well.

如果我在這裡，很明顯會有一條垂直線向這邊延伸，而如果我在這裡，超出了我的站立寬度，那顯然也不是一個正確的位置。

So for most people, you're going to want shoulder straight vertical down that foot into the shin, okay?

是以，對於大多數人來說，你會希望肩部筆直地垂直於腳掌，直到脛骨，好嗎？

So that is going to be the ideal stance width for most people, okay?

是以，這將是大多數人理想的站姿寬度，好嗎？

So we've talked about, so far, box height.

到目前為止，我們已經討論了箱子的高度。

Remember, the back foot of the kickstand, 90% of your weight goes through your front foot.

記住，腳架的後腳，90% 的重心都在前腳。

In this position, we are now going to drive straight up, and we're moving into the movement section of the Bulgarian split squat.

在這個姿勢下，我們現在要直起身，進入保加利亞式劈叉深蹲的動作部分。

From here, we're driving straight up and straight down.

從這裡開始，我們一路直上直下。

Try to be as vertical as possible with this movement as you can.

You'll see a lot of people, and they will incorrectly sort of see-saw backwards.

你會看到很多人，他們會不正確地向後搖擺。

So they'll come back, and they'll go forward.

所以，他們會回來，也會繼續前進。

It's shifting a lot of weight into my rear foot.

Remember, this is a rear foot elevated split squat, but our goal is to train single leg.

記住，這是一種後腳抬高的劈叉深蹲，但我們的目標是訓練單腿。

So I want most of your pressure through your front leg.

所以我希望你的大部分壓力都來自前腿。

So try to keep this movement as vertical as possible.

You don't have to go all the way down to tap, but I want you to try to keep your movement as vertical as possible.

你不必一直往下拍，但我希望你的動作儘量保持垂直。

現在，讓我們來談談權重問題。

At the start, just body weight alone is going to be pretty tough for some people.

開始時，僅靠體重對一些人來說是相當困難的。

You can then move to a kettlebell or dumbbell.

Can also hold it on the offset side, down, and back up.

還可以在偏移的一側、向下和向上握住它。

You can also progress this eventually to a barbell on your back like I did at the start of today's video.

你也可以像我在今天視頻開頭所做的那樣，最終將槓鈴放在背上。

Now, that is the Bulgarian split squat checklist.

這就是保加利亞式劈叉深蹲的清單。

We have our foot positioning and how much weight we want to hold through our front foot.

我們有自己的腳部定位，以及我們想通過前腳承受多少重量。

If someone is having a lot of knee pain, I probably want to put them in a position where maybe they're a little bit more forward with that foot.

如果有人膝蓋疼痛難忍，我可能會讓他們把腳放在更靠前一點的位置。

And the reason for that is we're going to take a little bit of shear and compressive force off the front of the knee.

這樣做的原因是，我們要從膝關節前部吸收一點剪切力和壓縮力。

So they're going to be in a little bit more of a lengthened position, sitting back just a little bit more into the heel.

是以，它們會處於稍微拉長的位置，向後坐到腳後跟的位置。

Not into the back foot, but into the heel of their front foot.

不是用後腳，而是用前腳的腳跟。

And that's just going to allow them to keep a little bit more vertical shin.

這將使他們能夠保持更多的垂直脛骨。

And that vertical shin is going to allow us to not have as much compressive force straight back and shear force on the knee like that.

這樣，垂直的脛骨就不會對膝蓋產生那麼大的壓縮力和剪切力。

So it will allow someone that's maybe dealing with a type of knee injury that is symptomatic if their knee goes over their toe.

是以，如果有人的膝蓋超過腳趾，就會出現症狀，這就需要治療膝傷。

It's going to allow them to transition into single leg training without becoming symptomatic.

這將使他們能夠過渡到單腿訓練，而不會出現症狀。

Now, some people will say, well, I really want to try to hit my quads, I want to have a really close stance.

現在，有些人會說，好吧，我真的想試著擊中我的四肢，我想有一個非常接近的姿勢。

There's not necessarily a problem if you come with a shorter stance, if you're a healthy athlete and it's not hurting.

如果你的站姿較短，如果你是一名健康的運動員，而且沒有受傷，那就不一定有問題。

Just know that it's sometimes very tough to get into a good position where we're not putting excessive shear force on the front of the knee.

要知道，有時很難找到一個好的姿勢，使膝蓋前部不會受到過大的剪切力。

For most people, we're going to want that front of the leg to be in a good position where at that bottom, I have a similar torso to shin angle and I'm in this position right here.

對於大多數人來說，我們希望腿的前部處於一個好的位置，在底部，我的軀幹與脛骨的角度相似，我就在這個位置上。

For most people, that is going to be a healthy and safe position and movement for long-term resiliency of your body while you're doing your training.

對於大多數人來說，這將是一個健康、安全的姿勢和動作，有利於你在訓練時身體的長期恢復能力。

So I hope today you guys got something out of today's checklist video and you now understand how you can perform a Bulgarian split squat with better technique, better efficiency.

所以，我希望你們能從今天的視頻中有所收穫，明白如何以更好的技術、更高的效率完成保加利亞式劈叉深蹲。

It can help your training from here on out.