When it comes to building impressive leg size, strength, and mobility, the Bulgarian split squat stands out as a formidable exercise. Also known as the rear foot elevated split squat (RFESS), this single-leg movement combines a deep stretch with unparalleled stability demands, making it a challenge for even the most dedicated lifters. However, with the right guidance and technique, this exercise can become a cornerstone of your leg training routine, yielding remarkable results in muscle growth, strength gains, and overall athletic performance.
Chapter 1: Getting Started – Mastering the Bulgarian Split Squat
The Bulgarian split squat may appear daunting at first, but with proper guidance and practice, it can become a highly effective exercise for building leg size, strength, and mobility. In this chapter, we will delve into the fundamentals of mastering the Bulgarian split squat, providing step-by-step instructions and essential cues to ensure you perform the movement with confidence and precision.
Setting Up the One-Legged Stance
Before you begin, it’s essential to set up the proper stance for the Bulgarian split squat. Sit sideways on a flat bench while holding a pair of dumbbells. Extend both legs straight and plant your heels firmly on the ground. Place the foot of your working leg flat on the floor as you stand up without moving your feet from their spots.
To stabilize your body, pull your shoulders back, maintaining an upright posture throughout the exercise. Allow the dumbbells to hang straight by your sides with your palms facing inward.
Form Tip: If you find the standard flat bench too high for your leg placement, consider using a decline bench or a plyo box for a more comfortable position.
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Executing the Squat Under Control
Once you have assumed the one-legged stance, take a deep breath and engage your core for added stability. Begin bending your front leg to initiate the squatting motion. Keep your shoulders pulled back and your torso upright throughout the movement.
During the descent, ensure that your shoelaces maintain contact with the bench at all times. Avoid rising onto your toes, as this can compromise stability and balance. If your mobility allows, the rear knee should approach the ground in the bottom position, providing a deep stretch to the hip flexors of the rear leg.
Form Tip: To maintain consistency in your depth, consider placing a towel or foam block under the spot where your rear knee will end up. This also offers some cushioning if you descend too quickly, preventing accidental knee injuries.
Standing to Lockout
As you finish the squatting phase, focus on keeping your front foot flat on the ground as you press through it to return to a standing position. Move at a controlled pace to avoid losing balance. While you stand, use the back leg passively to maintain stability and avoid pressing hard with it, as this can disrupt your balance.
In the top position, your front leg should be fully locked straight, and your rear leg should be slightly bent at a natural angle.
Form Tip: Fix your gaze on a stationary object directly in front of you, whether it’s a spot on the wall or a dumbbell rack. Maintaining a focal point helps you stabilize and avoid closing your eyes, which may compromise your balance.
Gradual Mobility Improvement
As you perform the Bulgarian split squat, remember that it’s normal to experience discomfort or a significant stretch in the hip flexors of the rear leg, especially if you lack mobility. Avoid forcing your body into positions that feel unnatural or painful. Over time, with consistent practice, your mobility will improve, and your body will adapt to the movement.
Form Tip: Incorporate hip mobility exercises and dynamic stretches into your warm-up routine to enhance your range of motion and prepare your body for the Bulgarian split squat.
Unilateral Muscle Activation
The Bulgarian split squat is a unilateral exercise, meaning each leg works independently. This aspect is beneficial for addressing muscle imbalances and enhancing overall lower body development. Emphasize controlled movements and focus on engaging the working leg’s muscles throughout each repetition.
Form Tip: Pay attention to the mind-muscle connection with the working leg, and consciously engage the quadriceps, glutes, and hamstrings throughout the entire range of motion.
Mastering the Bulgarian split squat requires patience, consistency, and attention to detail. By following the proper setup and form cues, you can effectively target various lower body muscles while enhancing stability and mobility.
Chapter 2: Common Mistakes to Avoid
The Bulgarian split squat, while highly effective, is a complex exercise that requires attention to detail to reap its full benefits. In this chapter, we will explore some common mistakes that lifters often make when performing the Bulgarian split squat. By being aware of these errors and learning how to correct them, you can ensure that you maximize the effectiveness of this powerful leg exercise.
Pressing with Your Rear Foot
One of the most prevalent mistakes is pressing too hard with the rear foot during the Bulgarian split squat. This error occurs when lifters try to use the rear leg to raise their body from the bottom position. Research indicates that pressing with the rear foot is not only ineffective for building strength or muscle growth but can also disrupt balance and stability during the movement.
How to Avoid it: Focus on using your rear leg primarily for balance and stability, rather than actively driving up with it. Channel your efforts into engaging the muscles of the front leg to powerfully lift your body during the squat.
Excessive Hopping or Wobbling
Maintaining balance during the Bulgarian split squat can be challenging, leading some lifters to hop or wobble excessively between repetitions. While some degree of balance correction is natural, excessive hopping or wobbling indicates a lack of stability and control.
How to Avoid it: Prioritize stability during the movement. Instead of rushing through the exercise, focus on controlled, deliberate movements. If you find yourself hopping or wobbling excessively, consider reducing the weight or performing the exercise at a slower tempo to improve stability.
Leaning Forward
Leaning forward during the Bulgarian split squat is a common mistake that alters the exercise’s target muscles. While it may be unintentional, this forward lean shifts the emphasis away from the quadriceps, which are typically the primary target of the exercise.
How to Avoid it: Maintain an upright posture throughout the movement. Visualize keeping your torso tall and your chest lifted. If your goal is to target the quadriceps, avoid leaning forward, and focus on engaging the front leg to powerfully lift your body.
Overstriding or Understriding
Improper stride length can also compromise the effectiveness of the Bulgarian split squat. Overstriding, or taking an excessively long step, places additional strain on the knee joint and may lead to instability. On the other hand, understriding, or taking too short of a step, reduces the exercise’s range of motion and potential benefits.
How to Avoid it: Find a stride length that allows your front knee to stay aligned with your ankle during the squat. Your knee should not extend beyond your toes or shift inward. Experiment with your stride length to determine what feels most comfortable and stable.
Neglecting Core Engagement
The core plays a crucial role in stabilizing your body during the Bulgarian split squat. Neglecting core engagement can compromise your balance and overall performance.
How to Avoid it: Prioritize core activation throughout the entire movement. Engage your core muscles by pulling your navel toward your spine, maintaining a stable and strong midsection during each repetition.
Avoiding these common mistakes is essential for mastering the Bulgarian split squat and unlocking its full potential for leg size, strength, and mobility. By staying mindful of your form, engaging the correct muscles, and focusing on stability, you can confidently perform the Bulgarian split squat and achieve outstanding results in your lower body training.
Chapter 3: Unraveling the Benefits
The Bulgarian split squat is not just another leg exercise; it is a powerhouse movement that offers a multitude of benefits for lifters of all levels. In this chapter, we will delve into the numerous advantages of incorporating the Bulgarian split squat into your leg training routine. From building leg size and strength to improving lower body mobility and reducing joint strain, this exercise has much to offer.
Leg Size: Targeted Muscle Development
The Bulgarian split squat is a highly effective exercise for targeting specific leg muscles, namely the quadriceps, glutes, and hamstrings. Unlike traditional bilateral exercises such as the back squat, the Bulgarian split squat allows for greater muscle activation in the working leg due to the unilateral nature of the movement.
Research indicates that the Bulgarian split squat activates the quadriceps, glutes, and hamstrings to a significant degree throughout the entire range of motion. This muscle activation contributes to muscle growth and hypertrophy, leading to impressive leg size gains.
Leg Strength: Unilateral Power Gains
Unilateral exercises like the Bulgarian split squat can produce impressive strength gains comparable to traditional bilateral movements. Strengthening individual legs independently helps to address muscle imbalances and asymmetries, which are common in many lifters.
Lower Body Mobility: Hip Flexor Stretch
The Bulgarian split squat uniquely places the rear leg into a stretched position, providing a valuable opportunity for improving lower body mobility. The hip flexors, which can become tight and shortened due to prolonged sitting, get an effective stretch during this exercise.
Consistently performing Bulgarian split squats can lead to improved hip flexor mobility, which is associated with reduced lower back pain and enhanced overall strength performance.
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Reduced Joint Strain: A Knee-Friendly Alternative
While the Bulgarian split squat is a demanding exercise, it is generally considered less stressful on the knee joint compared to bilateral exercises like the back squat. The unilateral nature of the movement allows for better joint alignment and reduces the compressive forces on the knee.
For individuals with knee issues or joint pain, the Bulgarian split squat can be a safer alternative for targeting the lower body muscles without compromising joint health.
Core Stability: A Hidden Benefit
Performing the Bulgarian split squat requires substantial core stability to maintain balance and control throughout the movement. This exercise challenges the core muscles, helping to improve overall core strength and stability.
By engaging the core during the Bulgarian split squat, lifters can enhance their ability to stabilize the spine and maintain proper posture during various activities and exercises.
The Bulgarian split squat offers a plethora of benefits that make it a valuable addition to any leg training regimen. From targeting specific leg muscles for size and strength gains to improving lower body mobility and promoting joint health, this exercise stands out as a powerful and versatile lower body movement.
Chapter 4: The Muscles Involved
The Bulgarian split squat is a multi-joint exercise that engages several major muscle groups in the lower body. Understanding the specific muscles involved in this movement is crucial to comprehending its effectiveness and ensuring proper form. In this chapter, we will explore the primary muscles targeted during the Bulgarian split squat and how they contribute to the overall execution of the exercise.
Quadriceps: Powering the Descent and Ascent
The quadriceps, a group of four muscles located on the front of the thigh, play a significant role in the Bulgarian split squat. They are responsible for extending the knee joint and straightening the leg during both the descent and ascent phases of the movement.
As you lower your body into the squat, the quadriceps eccentrically contract to control the descent, and then concentrically contract to powerfully lift your body back to the starting position.
Gluteus Maximus: Driving Force and Stability
The gluteus maximus, the largest muscle in the buttocks, is heavily engaged during the Bulgarian split squat. It functions to extend the hip joint and plays a crucial role in generating power and stability throughout the exercise.
During the upward phase of the Bulgarian split squat, the gluteus maximus contracts powerfully to extend the hip, propelling your body back to a standing position.
Hamstrings: Assisting in Hip Extension
The hamstrings, located on the back of the thigh, act as synergists in the Bulgarian split squat, assisting the gluteus maximus in hip extension. They also contribute to controlling the lowering phase and stabilizing the knee joint.
Adductors and Abductors: Maintaining Balance
The adductors and abductors, muscles of the inner and outer thigh, respectively, play a vital role in maintaining balance during the Bulgarian split squat. They micro-adjust to keep the knee of the working leg from buckling in or out.
Throughout the entire movement, the adductors and abductors continuously engage to stabilize the knee joint and prevent unwanted lateral movements.
Core Muscles: Stability and Support
Though not the primary focus of the exercise, the core muscles play a crucial role in stabilizing the spine and supporting the body during the Bulgarian split squat. Core engagement is essential for maintaining balance and preventing excessive leaning or rotation.
By actively engaging the core, lifters can enhance their stability, avoid compensatory movements, and maintain an upright posture throughout the exercise.
The Bulgarian split squat is a dynamic exercise that targets multiple major muscle groups in the lower body, making it a highly effective movement for building leg size, strength, and stability. Understanding the specific muscles involved in the exercise allows lifters to develop a deeper appreciation for its complexity and effectiveness.
Chapter 5: Who Can Benefit from the Bulgarian Split Squat
The Bulgarian split squat is a versatile exercise that can benefit a wide range of individuals, from beginners to advanced athletes. Its effectiveness in building leg size, strength, and stability makes it a valuable addition to any lower body training routine. In this chapter, we will explore the different groups of individuals who can benefit from incorporating the Bulgarian split squat into their workouts.
Physique-Focused Lifters: Building Leg Size
For those aiming to build impressive leg size, the Bulgarian split squat is a must-have exercise. Its ability to target the quadriceps, glutes, and hamstrings individually provides a unique muscle-building stimulus that can lead to significant hypertrophy.
By incorporating the Bulgarian split squat into their leg training routine, physique-focused lifters can develop well-rounded and proportionate lower body development.
General Sports Athletes: Enhancing Athletic Performance
General sports athletes, including those participating in team sports like soccer, basketball, and tennis, can benefit from the Bulgarian split squat’s ability to improve lower body strength and power. Unilateral exercises like the Bulgarian split squat can help address strength imbalances between the legs, which are common in many athletes.
By incorporating the Bulgarian split squat into their strength and conditioning programs, general sports athletes can enhance their athletic performance and reduce the risk of injury.
Strength Athletes: Unilateral Strength Gains
Strength athletes, such as powerlifters, strongmen, and weightlifters, can benefit from the Bulgarian split squat as a supplementary exercise to their main lifts. Unilateral exercises like the Bulgarian split squat can help build unilateral strength and stability, which can carry over to their primary lifts.
By treating the Bulgarian split squat as a heavy main lift and incorporating it strategically into their training routine, strength athletes can experience significant strength gains while reducing joint strain.
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Individuals with Joint Pain: Knee-Friendly Alternative
For individuals with knee issues or joint pain, the Bulgarian split squat can serve as a knee-friendly alternative to traditional bilateral exercises like the back squat. The unilateral nature of the movement reduces compressive forces on the knee joint, making it a safer option for lower body training.
By substituting traditional bilateral exercises with the BSS, individuals with joint pain can continue to work on their leg strength and development without exacerbating their discomfort.
Individuals Seeking Core Stability: Strengthening the Core
The Bulgarian split squat challenges core stability and engages the core muscles throughout the exercise. For individuals seeking to improve core strength and stability, this exercise provides a unique opportunity to work on their midsection while targeting the lower body.
By actively engaging their core during the Bulgarian split squat, individuals can enhance their core stability and improve their overall posture and balance.
The BSS is a versatile exercise that can benefit a diverse range of individuals with varying fitness goals. Whether you’re looking to build leg size, enhance athletic performance, or strengthen your core, this exercise offers a wealth of benefits. By incorporating the BSS into your training routine, you can take your lower body workouts to new heights.
Chapter 6: Structuring Your Training Program
Incorporating the Bulgarian split squat into your training program can yield remarkable results for leg size, strength, and stability. Structuring your program effectively is key to optimizing the benefits of this powerful exercise. In this chapter, we will explore different programming options for the Bulgarian split squat based on individual goals and fitness levels, ensuring that you get the most out of your lower body workouts.
Moderate Weight, Moderate Repetition
This programming option is ideal for individuals looking to focus on muscle hypertrophy and size gains in the legs. Performing two to three sets of eight to twelve repetitions with a moderate weight provides an optimal training stimulus for muscle growth.
Rest periods between sets can be kept relatively short (30 seconds to one minute) to increase the intensity and time under tension. Remember to prioritize stability and control throughout the exercise.
Heavy Weight, Low Repetition
If your primary goal is to increase leg strength and power, consider incorporating heavy weight, low repetition sets of the Bulgarian split squat. Performing three to four sets of four to six repetitions with a challenging weight will help you build significant strength gains.
Focus on maintaining proper form and stability, even with heavy weights. Rest between sets should be longer (two to three minutes) to allow for adequate recovery between intense efforts.
Superset and Circuit Training
For those looking to add variety and intensity to their workouts, consider incorporating Bulgarian split squats into supersets or circuit training. Pairing the Bulgarian split squat with another lower body or upper body exercise can increase the overall training volume and challenge your muscles in different ways.
Supersets involve performing two exercises back-to-back with minimal rest in between, while circuit training involves moving from one exercise to another in a sequence without rest. These training methods can boost cardiovascular fitness while enhancing muscle strength and endurance.
Unilateral Training Emphasis
For athletes seeking to address muscle imbalances or asymmetries between their legs, focusing on unilateral training with the Bulgarian split squat is essential. Performing more sets and repetitions on the weaker leg can help correct imbalances and ensure balanced lower body development.
Incorporating Variations
To add further challenges and diversity to your training, consider incorporating variations of the Bulgarian split squat. Options like the trap bar Bulgarian split squat, plyometric Bulgarian split squat, or single-leg leg press can offer different training stimuli and target specific muscles.
Remember to maintain proper form and safety during these variations and adjust the weight and intensity accordingly.
The Bulgarian split squat is a highly versatile exercise that can be tailored to suit various training goals and fitness levels. By structuring your training program strategically and selecting the appropriate sets, repetitions, and variations, you can maximize the benefits of the Bulgarian split squat and elevate your lower body training to new heights.
Chapter 7: Advanced Bulgarian Split Squat Variations
As you become more proficient in the Bulgarian split squat and seek to elevate your lower body training, incorporating advanced variations can provide new challenges and training stimuli. In this chapter, we will explore some advanced Bulgarian split squat variations that target different muscles and intensify the exercise for more experienced lifters.
Bulgarian Split Squat with Barbell
Adding a barbell to the Bulgarian split squat increases the load and demands more stability and core engagement. The barbell can be loaded in the front rack position or placed on the back, similar to a back squat.
To perform the Bulgarian split squat with a barbell in the front rack position, carefully rest the barbell across your front delts and collarbone while maintaining an upright torso. For the back-loaded version, position the barbell on your upper back and shoulders while holding it in place with your hands.
Bulgarian Split Squat with Smith Machine
Using a Smith machine for the Bulgarian split squat can provide added stability and balance assistance. This is particularly useful for lifters who may struggle with maintaining balance during the exercise.
Stand facing away from the Smith machine bar and place one foot on a bench behind you. Hold onto the bar with your hands and perform the Bulgarian split squat as usual, using the Smith machine to guide your movement.
Bulgarian Split Squat Jump
The Bulgarian split squat jump is an explosive variation that targets power development and athleticism. It requires strong coordination and explosiveness to jump from a split squat position.
Start in the bottom position of the Bulgarian split squat. Explode upward and switch your leg position mid-air, landing in the opposite split squat stance. Repeat for the desired number of repetitions.
Bulgarian Split Squat with Resistance Bands
Incorporating resistance bands into the Bulgarian split squat adds accommodating resistance, making the exercise more challenging at the top of the movement. The resistance bands provide maximal tension when you stand up, activating your muscles throughout the entire range of motion.
Loop the resistance band around your front foot and hold the other end with your hands. Perform the Bulgarian split squat as usual, feeling the increased resistance as you stand up.
Bulgarian Split Squat with Dumbbell Curl
Combining the Bulgarian split squat with a dumbbell curl adds an upper body component to the exercise, engaging the biceps and shoulders. This variation challenges coordination and stability while targeting the lower and upper body simultaneously.
Hold a dumbbell in each hand, palms facing forward. Perform the Bulgarian split squat as usual, and as you stand up, perform a bicep curl with the dumbbells.
Incorporating advanced BSS variations into your training can take your leg workouts to the next level. These variations challenge different muscle groups, intensify the exercise, and promote overall athleticism. As you progress in your training, experimenting with these advanced variations can keep your workouts fresh and exciting while continuing to challenge your body.
Chapter 8: Bulgarian Split Squat Alternatives
While the Bulgarian split squat is a powerful and effective exercise for building leg size, strength, and stability, there are several alternative exercises that can complement your lower body training routine. In this chapter, we will explore some popular Bulgarian split squat alternatives that target similar muscle groups and offer variety to keep your workouts engaging and effective.
Walking Lunges
Walking lunges are a dynamic and functional lower body exercise that targets the quadriceps, glutes, and hamstrings while also engaging the core for stability. They can be performed with bodyweight or holding dumbbells for added resistance.
To perform walking lunges, take a step forward with one leg, lowering your body into a lunge position until both knees are at 90-degree angles. Push off the front foot to bring the back foot forward into the next lunge position. Continue walking forward in this manner.
Step-Ups
Step-ups are a unilateral exercise that targets the quadriceps, glutes, and hamstrings, similar to the Bulgarian split squat. They are performed by stepping onto a box or platform with one foot and then returning to the starting position.
To perform step-ups, stand facing a box or platform, and step onto it with one foot. Push through the heel of the top foot to lift your body onto the platform, then lower yourself back down with control. Alternate legs for each repetition.
Single-Leg Deadlifts
Single-leg deadlifts are an excellent exercise for targeting the hamstrings, glutes, and lower back. They also challenge balance and stability, making them a valuable addition to any lower body workout.
To perform single-leg deadlifts, stand on one leg while holding a dumbbell or kettlebell in the opposite hand. Hinge at the hips, extending the non-working leg straight behind you as you lower the weight toward the ground. Return to the starting position and repeat on the other leg.
Goblet Squats
Goblet squats are a great alternative to the Bulgarian split squat for targeting the quadriceps, glutes, and core. They also provide a deep stretch in the hips and can be easier to perform for beginners.
To perform goblet squats, hold a dumbbell or kettlebell close to your chest with both hands. Squat down, keeping your chest upright and your knees in line with your toes. Push through your heels to return to the starting position.
Leg Press
The leg press is a machine-based exercise that targets the quadriceps, glutes, and hamstrings. It is an excellent alternative for lifters who prefer machine-based exercises or need additional support during lower body training.
To perform the leg press, sit in the machine with your feet shoulder-width apart on the platform. Push the platform away from you by extending your legs until they are almost fully straight. Lower the platform back down with control.
Incorporating BSS alternatives into your lower body training routine can provide new challenges and opportunities for muscle development. Whether you choose walking lunges, step-ups, single-leg deadlifts, goblet squats, or the leg press, these exercises target similar muscle groups and contribute to overall leg strength and stability. By incorporating a variety of lower body exercises into your workouts, you can ensure balanced development and maintain excitement in your training regimen.
Chapter 9: Frequently Asked Questions
1. Is the Bulgarian split squat suitable for beginners?
Yes, the Bulgarian split squat can be adapted for beginners. Beginners can start by performing bodyweight Bulgarian split squats to master the movement and improve balance. As they gain confidence and strength, they can gradually add resistance using dumbbells or other variations.
2. What is the recommended frequency for performing Bulgarian split squats?
The frequency of Bulgarian split squat training depends on individual goals and overall training volume. For muscle hypertrophy and strength gains, performing the exercise 1-3 times per week as part of a well-structured lower body workout routine can be effective. However, it’s essential to allow sufficient time for recovery and avoid overtraining.
3. Can the Bulgarian split squat replace traditional squats in a workout routine?
While the Bulgarian split squat is a valuable exercise for building leg strength and size, it shouldn’t entirely replace traditional squats in a well-rounded workout routine. Both exercises offer unique benefits and target different muscle groups. It’s best to include a variety of lower body exercises to achieve balanced development.
4. Can the Bulgarian split squat help improve mobility?
Yes, the Bulgarian split squat can contribute to improved lower body mobility, especially in the hip flexors. The exercise’s deep stretch in the rear leg places the hip flexors in a stretched position, which can help increase mobility over time.
5. Is the Bulgarian split squat suitable for individuals with knee pain?
The Bulgarian split squat can be a knee-friendly alternative for some individuals with knee pain. However, it’s essential to perform the exercise with proper form and within a pain-free range of motion. If you have pre-existing knee issues, it’s advisable to consult with a healthcare professional before including this exercise in your routine.
6. Can I perform Bulgarian split squats with a barbell for strength training?
Yes, the Bulgarian split squat can be performed with a barbell to increase the load and target strength development. However, it requires proper technique and stability, so it’s recommended for experienced lifters who are confident in their form.
7. Are Bulgarian split squats beneficial for athletes in specific sports?
Yes, Bulgarian split squats can be beneficial for athletes in various sports. They help improve lower body strength, stability, and power, which are essential for sports performance. Athletes in sports like soccer, basketball, volleyball, and track and field can benefit from including Bulgarian split squats in their training routines.
8. Can I use Bulgarian split squat variations in circuit training or HIIT workouts?
Yes, Bulgarian split squat variations can be incorporated into circuit training or HIIT (High-Intensity Interval Training) workouts. They add intensity, challenge, and variety to the training session. However, it’s essential to maintain proper form and technique, especially when performing exercises at a faster pace.
9. Can Bulgarian split squats help improve core strength?
Yes, Bulgarian split squats engage the core muscles to provide stability during the exercise. By actively engaging the core throughout the movement, lifters can improve core strength and stability.
10. Can Bulgarian split squats improve running performance?
While Bulgarian split squats can enhance lower body strength and stability, improving running performance is a complex process that involves various factors. Incorporating Bulgarian split squats into a well-rounded training program, along with specific running drills and conditioning, can contribute to overall athletic performance, including running.
Mastering the Bulgarian split squat is a gateway to unlocking leg power like never before. Embrace the challenge, focus on proper form, and reap the rewards of this dynamic single-leg movement. So, step forward with confidence, as you embark on your journey to sculpted and powerful legs!
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