How To Lunge Correctly For Bigger Legs
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- Опубликовано: 7 фев 2025
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Bulgarian Split-Squats in a Smith-Machine are brilliant. You still have to brace and balance, but you're not limited by your balance. And the overload is pretty much endless. And you can still vary the foot placements to basically completely transform the exercise in any number of ways.
Just no
Smith split squats are a brutal variation when taken to failure.
Why have I never thought of this 😮?
@@Old_Gaming_Dad82Give it a try. If your goal is hypertrophy, then its a must. My Legs blown up after doing this for a few months.
The whole point of bulgarian split squats are to make you body balance and build balance and strength in single leg and balance in singke leg and you take away the stability demands whats the point pf workout then stay home and wash dishes at this point while wearing belt and straps and gloves with arm and knee straps
Can't wait to hit legs after this video! The Bulgarian Split Squats are a killer!
Excited for leg day? Mission accomplished.
Daniel, I've been following you for 14 years and your videos have always been top-tier! Excellent demo on Bulgarian split-squats, cheers!!
14 years what a goat!
My favourite ones are reverse lunges. When doing them, I really feel the quads, glutes and hamstrings working. I like to superset them with front lunges and its a total leg blaster.
Me too❤
So what crack on. No one cares.
@@tommyrix7793 Ok then asshole
Lol, that comment about walking lunges is so true. The walking does both dissipate and distract from the discomfort.
I do bulgarian split squats with a Kensui weighted vest, so I have my arms free to hold onto a powerrack for balance.
I love and hate this exercise.
This guy always delivers!
thank you today is my legs day
Never lose hope you never know what tomorrow may bring.
I’m grateful for this video. I was using a board to keep my balance and thought I was cheating, now I see it’s a small step to stay safe.
Love the head band mate. I got my 'sweat cap'
After hurting my knee after a botched a set. I think i did something wrong. Thank you for sharing, hopefully I can correct it.
Awesome video. Could you please recommend some lifting straps? I’m having wrist pain atm and feel that these may help.
Quad veins are next level… still searching for mine 😅
1:58 this applies to pure bodyweight split squats too?
Brilliant video, thanks Daniel!
I’ve recently started to incorporate lunges with a hand to hand pass of a medicine ball under the legs at the bottom of the lunge into my routine and it is killer
Good video i wasnt taking leg day seriously since i always get knee pain during lunges and im stiff at the hinge calf and ankle i an going to get to work
Reverse lunge is usually more tolerable for people with bad knees
Most excellent, i needed this
Dude, all i do for legs are bulg split squats now. Them things toast my legs. All the weight you can put on 1 leg is insane.
What about jumping lunges?
We did them in my taekwondo classes
Made as a habit 100 jumping lunges twice a week before shower. Always very challenging, never gets easy, but do wonders for my leg strength
Someone should invent a leg exercise and name it "death and despair". Seems appropriate.
Ty
Would you recommend BB split squats for older populations?
for Bulgarian Splits: instead of holding a dumbbell in one hand, would holding half the weight in both be good for both working legs and getting some core - keeping balance? I also don't rly have anything I can use to balance at my gym.
This has less stability because you're not bracing with the upper body. If the goal is "optimising" the movement for hypertrophy, load unilaterally and brace.
What's better lunge or pistol squat?
Depends, what is the goal ? Pistols are bad for hypertrophy because your balance will always give out way before strength
Shrimp squat. When they get easy (if ever) add a vest.
Thanks for your advices. Greetings from Chile!
Whatever is most comfortable for you and your goals. Doing any decent exercise with progressive overload will get results.
I love split squats with dumbells. I can really go to failure without problem
A) you're a masochistic Legend
Or
B) you're not really going not even close to mechanical failure on boss or youll hate them bastarda! 😂
Nice pfp. Mitochondrion are insanely sick.@@EdoardoSimonetti87
Is this any better than barbell reverse lunges?
hey daniel,
ive been having this problem for a while, when i do any kind of squats my quads just take over and i fell nothing on the glutes at all
what do i do to use my glutes better
@@dusan78 thanks ill definetely try that out 👍
I had the same, i just started to place my feet more than shoulder wide and it helped engage the glutes more, i could be wrong tho but i do see more results on my booty.
@@Xardasj yes that would work more on hip flexors but i dont know if the same for glutes
You need a genuine butt spanking (tactile prompt) pre-glute work.
Seriously.
In my experience, leaning forwards with my torso really made me feel my glutes more, and having a more upright torso made me feel my quads more.
I hope this helps.
Shouldn't your knees NOT go over your toes?
They can definitely go over your toes if you don't have bad knee issues. Check out The Kneesovertoesguy.
Bro that’s a myth
That's a myth that has been debunked.
I have a problem/question.
how do we get massive glute strength/size without getting size on the thighs?
this sounds weired. But as a sprint athlete i want only glutes without quads and only little hamstrings.
My top exercises would be all single leg: reverse lunge, RDL, hip bridge, donkey kick.
Aren't hamstrings super important for running and preventing injury
Glutes and psoas(core) are the muscles where power comes from. Hamstrings (all bilateral muscles) are for power transmision@@feldgraufox4927
Are walking lunges as good for hypertrppy as Bulgarian Split Squats?
👆🏽💯🔥
My legs always cramp up when doing any sort of lunge, to the point that I don’t do them at all, any advice to prevent/reduce the cramping?
Good hydration and nutrition can minimize that cramp impact.
Low intensity running for recovery helps the blood flow circulating to accelerate the recovery process the body has build in.
Sparkling water and food rich in minerals prevented me some severe cramps during badminton training.
And I wont forget the precious help from the godly keylontic techniques to reactivate energy body flows that are dormant by default in our times.
Nice but unfortunately doing lunges causes pins/needles in my tailbone even after a year of mobility training regardless of type.
Anyone else ever experience this?
2 days a week should be good right?
yes
hi guys because of my school schedule ı have to train very early hours ı wake up at 4.30 then immediately start warming up ı think ı dont have intense program but ı struggle alot is it because ı havent eaten anything or do ı just being a bitch can you guys help me and sorry for my english
sleep 8-9 hrs minimum, eat more if you are skinny.
I work out at 6am and eat nothing. However, just grab a quick banana if you feel too hungry. I would say it's much more important to eat afterwards. As soon as you wake up, drink a glass of water, try and hydrate before you go.
@@sugoi5240thank you
@@Adamsamsmthank you
Those who want to condense their suffering 😂
Split squat heavy and frequently enough and I promise you - an Inguinal hernia awaits
marry me
💯🙏🏽
Letter and inch-perfect lunge tutorial. Exactly as I coach it for the grizzled lunge cultists among us lol.
Absolute rubbish do NOT follow this advice. Everyone is different so work it out for YOURSELF not his structure.