THIS IS EFFECTIVE

Ah yes, the Bulgarian split squats… One of the best (and most hated) exercises you'll do in ACL rehab 🤣 Let me show you how to actually get the most out of it
 And to be clear… there's no single "perfect" way to do this. I'm just breaking down what's more effective vs less effective for most people rehabbing an ACL. And for you, that means targeting the quads. Because that’s the #1 muscle that needs rebuilding after this injury The left side is what you want: upright trunk, knee driving forward over your toes The right side is the common mistake: leaning your trunk forward, keeping your knee behind your toes That forward lean isn't "wrong" but it takes the work off your quads and hands it to your glutes and hamstrings. Which is the opposite of what your knee actually needs right now Here's how a few small tweaks change what you're actually working: To target your quad (what you want) → Move your front foot closer to the bench → Keep your torso tall and upright → Let your front knee travel forward over your toes → Drop straight down instead of sitting back To target your glutes (not your priority right now) → Take a longer stance, front foot further from the bench → Lean your torso forward → Keep your front shin more vertical → Sit your hips back as you lower Both have their place. But if your quads are your weak link - and after ACL surgery, it almost always is - the upright, knee-forward version is the one you want → Follow @kontextacl for more ACL rehab value 💎