BULGARIAN
SPLIT SQUAT –
HIP JOINT
Hung Doan – 01942012
EHS 310 Fall 2022 Final Project
THE HIP JOINT
Multiaxial Diarthrosis Joint
•
•
Allow movements along 3 planes:
o
Sagittal
o
Frontal
o
Transverse
Contains
o
Synovial Fluid
o
Articular Cartilage
o
Articular Capsule (or Joint Capsule)
o
Acetabulum (Socket)
o
Femur Head (Ball)
o
Acetabular Labrum
o
Ligaments
o
Hip Musculature
JOINTS KINEMATICS
ARTHROKINEMATICS
Ball and Socket Joint
Convex on Concave
Concave acetabulum articulates with convex femoral head
The femoral head rolls and slides in the opposite position
Femoral on pelvic rotation
The femur rotates on a relatively fixed pelvis
Bulgarian split squat plane of motion
Sagittal plane – allow flexion and extension movement
Agonist
•
•
Stabilizer
Rectus Femoris
Gluteus Maximus
Synergist
•
•
•
Vastus Intermedius
Vastus Lateralis
Vastus Medialis
Antagonist
•
Hamstring Group
•
•
•
•
•
Gluteus Medius
Gluteus Minimus
Adductor Group
Calves
(Gastrocnemius)
Soleus
* Core muscle groups
work to keep the
body’s balance
MUSCLE ACTION
MUSCLE ACTION
Starting position – Neural
Eccentric Phase – Hip Flexion
Isometric Phase – Full Hip Flexion
Concentric Phase – Hip Extension
Closed Kinetic Chain
The Axis of Rotation (AoR)
• At the hip joint in the frontal plane
Internal Moment Arm (IMA)
• The distance between the insertion of the rectus femoris and the hip joint
MOMENT ARMS
& TORQUES
External Moment Arm (EMA)
• The distance between the external force and the hip joint
• I.e., gravity, weight, etc.
Force Vector
• A perpendicular line placed at shoulder to the floor
Torque = Force x Moment Arm
• Force is constant
• Moment Arm varies depending on the position of the knee and torso
MOMENT ARMS
& TORQUES
Vertical Shin & Torso – Quadriceps Focus
Vertical Shin & Forward Torso –Glute Focus
Forward Shin & Vertical Torso – More
Quadriceps Focus
Forward Shin & Torso – Both Glute and
Quadriceps Activation
MUSCULOSKELETAL
LEVER
Third Class Lever:
Pivot Point/Fulcrum – Hip joint
Lever Arm – Femur bone
External Force – Ground Reaction Force
Internal Force – Glute and Quads Force
 Mechanical Advantage < 1
 Allow for a wide range of movement
 Required more force to move
PREFERENCES
Bulgarian split squat: How to, benefits, & variations. SET FOR SET. (2022, August 12). Retrieved December 13, 2022, from
https://www.setforset.com/blogs/news/bulgarian-split-squat
Comella, T. (2022, June 27). Split squat biomechanics and Performance - E3 rehab. E3 Rehab - Empowerment through
evidence- based education. We specialize in rehabilitation, performance, and reducing injury risk. Retrieved
December
13, 2022, from https://e3rehab.com/blog/split-squat-biomechanics/
Harris, C. (2021, August 2). The ultimate guide to split squats - choose the best split squat. Conor Harris Biomechanics.
Retrieved December 13, 2022, from https://www.conorharris.com/blog/the-ultimate-guide-to-split-squats
King, A. (2020, April 23). Dumbbell Bulgarian split squat exercise form guide with Video & Pictures . King of the Gym.
Retrieved December 13, 2022, from https://www.kingofthegym.com/dumbbell-bulgarian-split-squat/#1_Starting_Position
Konrardy, C. (2017). Comparison of forward lean during Bulgarian split squat at high and low Box Heights . UNI
ScholarWorks. Retrieved December 13, 2022, from https://scholarworks.uni.edu/etd/460
Shetty, K. (2022, January 12). Split squat biomechanics. TheSuppleStrength. Retrieved December 13, 2022, from
https://www.thesupplestrength.com/post/split-squat-biomechanics