Matt Ladewski owner of Region Barbell Club demonstrates how to perform Serrano Split Squats.
Preparation:
- Stand with chains laying across your neck and face away from bench. If you do not have access to chains you can perform the same movement while holding onto a dumbbell.
- Extend leg back and place top of foot on bench.
- Squat down by flexing knee and hip of the lead leg until knee of rear leg is almost in contact with floor.
- Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
- Keep torso upright.
- Keep the knee and foot pointing in the same direction throughout the movement.
- The Serrano Split Squat has three different paused positions throughout the movement. The bottom , mid-point, and fully extended position.
- Pausing in the Bulgarian Split Squat forbids the use of the stretch reflex which will result in increased intra-muscular tension.
- This variation offers a great stimulus for increasing strength and hypertrophy.
