保加利亞分腿蹲 Bulgarian Split Squat
研究排名 Research Rankings
臀 Glutes
#1
增肌 Hypertrophy
研究顯示軀幹前傾顯著增加臀大肌激活 。上升階段激活度高於下降階段 。使用不穩定負重 (水袋) 進一步增強激活 EMG shows trunk flexion significantly increases glute max activation (p<0.05). Ascent phase > descent phase (p<0.001). Unstable load (aqua bag) further enhances activation (p<0.001)
借力風險 Compensation Risk
中 Medium
過度前傾時下背代償；後腳不穩時股四頭代償 Lower back compensates with excessive flexion; quads compensate with unstable rear foot
新手建議 Beginner Tips
先掌握標準分腿蹲再加入前傾 Master standard split squat before adding trunk flexion