Get MORE GLUTE ACTIVATION on your BULGARIAN SPLIT SQUAT!!
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- Опубликовано: 22 авг 2024
- Get MORE GLUTE ACTIVATION on your BULGARIAN SPLIT SQUAT!!
The bulgarian split squat is an amazing exercise. It targets the hamstrings, quadriceps and glutes. But it is very quadriceps dominant.
You can spice up this amazing exercise to target your glutes even more and work them over their full range of motion! You don’t want to miss this exercise in your bikini booty workout for summer.
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Damn, I didn't know Tom Cruise was that buffed.
Ideeem or tall
Great explanation! I just started doing this exercise and I can’t seem to get the hang of it yet. Gotta practice some using your tips
Was always wondering how to activate glutes rather than quads during this excercise. Can't wait to hit the gym now that I know the technique. Thanks a lot.
great -- felt an immediate difference and isolation in my glutes vs the straight torso method
really,i have a weak glute,did it help :)
Excellent demonstration of proper form and great tips to engage the glutes even more! Keep it up!
I felt some pain on my knee doing this exercise for the first time, but I followed your tips and i pushed my standing foot a bit further and it feels much better now! Thanks for the tips, keep up the good work!
You also need to warm up a bit before. Also, to make the exercise harder and rven get more glute work place your foot on a lower surface so that you can go to the ground.
I also felt some pain on my knees, at first I thought it was because I hadn't worked out in months and I was doing it wrong but as the other person said, stand a bit farther apart, make sure you're front knee isnt bending past your foot. What helped me is having a mirror and making sure you're posture is straight and parallel doing that squat at a 90° angle
Thank you for showing how this is related to the RDL and showing the side view so we can actually see the proper form!
That was really helpful! I had no idea you can do bulgarian split squat like that! I'm off to gym now to build my glutes, thank you señor!
Straight to the point!! Thank you for this!
split squats are the best IMO. they hit everything so well and also build up and strengthen each leg individually making both legs stronger for exercises like squats and deadlifts.
Awesome! I used to hate the Bulgarian split squat, and I have incorporated it into my workouts, thank you!
She is gorgeous!
The way he said booty blaster im screaming
Man, if i got to Romania or Bulgaria, i better see women with massive glutes and quads!
Send us a pic if you find them 😂😂😂
as a romanian, you sure will 😄
Thorough and great explanation! Let's see if I can do it now.
Tom Cruise!
I will do it every two day from now on in my home and i will try to find a good gym near me wish me luck
Thank you so much for this
THANK YOU! THIS HELPED TREMENDOUSLY.
I like doing the RDL to Split Squat! Reaaally gets my glutes on fire!
Thanks!
very helpful thank you :)
Thanks for the tips Tom Cruise
I saw a video that said 90 degree angle calf is most glute target. That bench is too high. Definately need a lower split squat stand.
Very good tips and explanation. Even better guest.
SpongeBob SquarePants checking in here. Just wanna say I like that you explained why you should lean forward and compared it to the hip hinge in an RDL. Some videos will tell you to lean forward more but that never really made sense to me until now.
I have meniscus problems but I love the Bulgarian split squat, can I still do it with this problem?
So I always do splits but I was trying to keep my working leg closer and damn I think I went to close because it was all in my quads. I don’t rain my quads because they are naturally muscular from just normal cardio and general exercise they were in so much pain the last two days so I def realized I was too close to the bench. I have to find my perfect stance hinging forward is a hood tip too!
Better instructions and demonstration thank you!
Thx
really nice video. very clear and easy demonstration! one question, when i go down, i feel pain in my back knee. i know it is because i am using more of my back leg than needs be, but i just cant seem to fix that on my left leg. any tips? thanks in advance
Apart from that also make sure that the heel of the back foot is pointing straight up and not dropping inwards, as that puts strain on the inside of the back knee.
Can you get glute activation from a Romanian deadlift without weights? I couldn't feel much when I tried going without
Nah bro u gotta do it with weights man
You only get very little activation without weights
did this and felt my glute medius lit up.
I was lit up and noticed my balance was bad too. Weak glute medius.
How much weight would you recommend for ladies during Romanian deadlift?
It's different for everybody. Make sure the weight is challenging, but you can still maintain perfect form. Also try to progress every week.
is that Tom Cruz?
Junkyard version
How many reps?
Generally, if you want to create strength stick to lower rep ranges (around 6), hypertrophy around 10-12, and muscle endurance everything above 14. Ideally you want to work on all of these. Always making sure that the weight is challenging to perform all reps.
Do u think i can do bulgarian squat with lowee disc bulghs?
Yes you can. Just make sure you keep your midsection completely tight, pulling the ribs to the hips, while keeping the chest open. In your case, try keeping the trunk vertical to avoid shear forces on your discs.
@@BuffBody thx alot
He looks somewhat similar t tom cruise
How many sets for a beginner?
3-4 sets should be ok!
Good and helpful video, especially for form correction parts. Does Anna/Ana have an Instagram account? I didn't see it listed under the 'Show More' tab is the description box.
Thanks for the feedback! Anna does prefer to keep her instagram private, that’s why it’s not listed.
The thirst in the entire comment section is REAL
Okay I can stand on 1 leg like a flamingo all day but the SECOND I try a Bulgarian squat I can't keep my balance 😭 what is happening
I couldn't do them and almost gave up. I took a couple months to strengthen my core and glutes. Tried these for the first time again yesterday and was absolutely shocked. I had slight balance issues, but only when first setting my feet. I love these now and can't wait to do them again. Glutes and quads sore today.
Just use dumbbells and keep trying. It will get easier over time
👋😚😊💪
The exercise i hate the most lol
That's why you should do it 😂
I'm just not keen to believe someone explaining better glute activation when neither have significant glutes
I'm such a perv.....(heavy sigh)