Samuel Johnston

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼🤝🏼

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Stop making these mistakes with your Bulgarian split squats👇🏼

1️⃣ Fix your stance.

Too long or too cramped = no balance and less glute tension.

Sit on the bench, extend one leg out, then stand up and place your back foot on the bench.

That’s your perfect setup every time.

2️⃣ Stop pushing off your back leg.

If your back leg is doing the work, your glutes aren’t.

Keep ~90% of the tension on your front leg.

The back leg is just there for balance.

3️⃣ Lean forward slightly.

If you stay upright, it turns into a quad exercise.

Match your torso to your front shin angle to actually load your glutes.

Follow for no-BS training advice.

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean and strong for summer💪🏼

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Most people think they’re doing push-ups correctly.

But almost none of them are executing them properly.

1️⃣ Stop flaring your elbows.

Flaring to 90° puts unnecessary stress on your shoulders and pulls tension away from your chest.

Tuck to ~45° to protect your joints and keep your pecs engaged the entire rep.

2️⃣ Don’t let your hips sag.

When your hips drop toward the floor, you’re straining your lower back and cutting your range of motion in half.

Keep a straight line from head to heels and brace your core like you’re about to take a punch.

3️⃣ Stop pushing straight up and down.

That’s not a full rep. Drive up and slightly back so your body travels backward as you press.

This maximizes pec contraction and builds a stronger, bigger chest.

You don’t need a fancier exercise. You just need to execute the basics with intention.

Follow for more no-BS training advice.