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Long legs + limited ankle mobility can make back squats feel impossible. Elevating the heels with small plates helps you stay upright, hit better depth, and squat more comfortably. Try placing 2.5 lb or 5 lb plates under your heels to reduce forward lean and make squats feel smoother.
Smith Machine Bulgarian Split Squats
• More stable than regular Bulgarian split squats because the bar path is fixed
• Easier to balance, so you can focus more on pushing through the glutes and quads
• Lets you use heavier weight safely compared to holding dumbbells
• Better for beginners who struggle with balance during regular Bulgarians
• Helps keep your form more controlled and consistent
• Allows you to go deeper for a bigger glute stretch
• Puts less stress on your lower back because you stay more upright
• Easier to focus on one leg at a time without worrying about wobbling
• Great for glute growth because you can really isolate the working leg
• Helps fix strength imbalances between both legs
• Safer to push closer to failure since you do not have to worry as much about losing balance
• Better mind-muscle connection because you can focus fully on the movement instead of stabilit
Single-leg abductor RDLs are great because they train your glutes in multiple ways at once:
• Builds the upper and side glutes for a rounder shape
• Targets one leg at a time which helps fix strength imbalances
• Improves balance and stability
• Hits the glute medius which helps create that wider “shelf” look
• Strengthens hamstrings and lower back too
• Helps with hip stability and knee support
• Gives a deeper stretch in the glutes compared to regular RDLs
• Can help improve posture and movement during squats, lunges, and running
• Great for mind-muscle connection because you really feel each side working
• Uses lighter weight but still burns like crazy
When she need more advanced core training but then she regrets asking it.
POV: when typical motivation doesn’t work, so you bring in faith
The shift from “I hope” to “I will” is where everything changes.
Send me a Dm to shrink your waist and grow your 🍑
Nothing is impossible, just need the right guidance
I knew this was gonna knock her down due to the constant Tension 💪 . The cable keeps continuous tension on the glutes throughout the entire movement, eliminating rest points.
Try this let me know how it feels.