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fashion as demonstrated by my isometric protocol make these
awesome client Leslie Petch absolutely remarkably effective for inducing
blasts the glutes and hamstring while functional strength and hypertrophy in
also sparing the spine and arms. the quads, glutes, and hamstrings.
These also tend to be quite brutal on the The nature of the loading being close to
core and abdominals not to mention the the center of mass also helps drive the
stabilizers of the feet and ankles. I hips back which many individuals have
recommend performing these in an trouble with when performing lunges
eccentric isometric fashion not only to and Bulgarian squats. In other words it
maximize tension to the posterior chain reinforces the optimal hip hinge
but also to enhance pro-preconception mechanics that’s needed for any lunge
and sensory feedback. or Bulgarian squat while also
eliminating anterior knee drift.
If your glutes still aren’t feeling
decimated by the time you’re done with On a final note you’ll notice how I
your set, try performing a maximize the constant tension effect by
biomechanical drop. Simply go not locking out in the top position.
immediately into traditional bilateral Besides producing a greater
(double leg) Zercher good mornings hypertrophy stimulus to the legs this
once you finish the single leg reps for also helps minimize the cramping
each leg. Super setting these with you effect in the back leg that many
favorite glute bridge and hip thruster individuals struggle with during
can also add additional overload and Bulgarian Squats.
tension to the glutes and hamstrings.
The Zercher lunge can also be
performed in a nearly identical fashion
ZERCHER LUNGES, as the Zercher Bulgarian Squat. Here’s
SPLIT SQUATS, AND one of my awesome clients Erin
English showing how it’s done.
BULGARIAN SQUATS
KICKSTAND ZERCHER
Zercher Bulgarian squats and Zercher
lunges have recently become some of VARIATIONS
my favorite split squat variations as
they tend to feel very natural and The balance and stability involved
unusually comfortable given the high during single leg Zercher squats makes
levels of therapeutic pain experienced them quite challenging. If you're
throughout the entire lower body. In unaccustomed to single leg work and
fact, the level of mechanical tension, need to improve your balance and
metabolic stress, and muscle damage stability you may want to progress by
you’ll produce from these particularly starting with kickstand variations of
when performed in an eccentric Zercher squats. Here I have NFL
