This is the hardest lower body exercise for me. The most challenging (burns like hell) and over time I get pain deep inside my thigh and butt from this. I don’t know how to remedy it, so I don’t do it. I wish I could see this guy for help
Me too I found that those kind of exercise need before some regression. Means before do easy esercises for glutes activation. Doing these wrong means a lot of pain in hamstring tendons and glutes pain (not DOMS but real pain)
I’ve been taking a break from squats and doing these and single leg hip thrusts because my right leg is noticeably stronger than my left. Single leg stuff is great for imbalances
Sure you can overload a weaker body part to catch it up faster but doing squats should naturally even your leg strength out unless you are overworking one leg on a seperate excercise (somwthing you do daily or for work and dont necessarily see as exercise) or squatting with poor form in some way.
I've had meniscus tears in both knees 20 years ago and can't even do bodyweight anymore because the back leg shifts and crunches on both sides of the knee while supporting. The left one can actually dislocated in that position. Can do every other leg exercise though..
My go-to exercise! With weight, with no weight, high reps, low reps, eating, not eating, sitting, standing, brushing my teeth or even flossing, the split squat rules.
Just do normal leg exercises rn like squat leg press extensions etc until u build the development n strength to be able to balance yourself. Or u could just throw ur self onto it without any weights n overtime of doing it ur body will build core strength to where it can balance u
Guys! Go to his videos where he shows the single leg squat progression! (Kinda like a single-leg step down where you’re just lightly tapping ground with non-squatting leg). I suggest using monster walk (banded side step) to prime your glute-med beforehand/in between sets. This is the progression. You have to slowly progress and in a sense recalibrate the way your body moves.
Dr horsechig I've developed sensation down my legs from bracing too hard im told im not getting a fix for it How do I unlock my abdominals? Is there a routine for it?
So my friend just recovered from a bad leg injury and wants to build muscle on his leg is this exercise safe for him to do or is there a way to make it easier for him to perform the movement and then progressively make it harder
Do you have a video on the best way to set-up for the Bulgarian split squat? I have a difficult time figuring out how far out front my front leg should be. Help.
I did these for the first time a few days ago. I did some heavy(ish) squats first. But these totally finished me off. It was like a 45 minute workout and I was toast. And I'm still a bit sore.
That guy looks like he was resting the dumbell on his thigh. I haven't tried that but it seems interesting. I presume the closer the dumbell is to your centre line, especially if it is heavy, the less sideways balancing you'd need
Hey squatU I was wondering if you need to have the bar up against your shins for maximum force production on a deadlift. I feel like if I have the bar up against my shins, my shoulders come too far forward and if I try to bring my body back to correct that, I feel like I’m “squatting” my deadlift
There’s no exact way of knowing how much weight is on your back leg. He’s just saying that you shouldn’t shift your weight to the back leg, rather focus it mainly on your squatting leg. Your back leg should just be there as a support, shouldn’t be doing any work
Strength comes for hypertrophy - myofibrillar hypertrophy. I think I get what you mean so just train in 1 - 5 rep range, with good amount of rest (above 3 mins) between sets.
@@himeshsinghshishodiya is it ok to switch between 3-6 reps of 3 sets on compounds? I've done 5 x 5 and 6 x 6 as well, but my recovery is so slow that it eventually is taxing (+ I get like 4-7 hours of sleep during workdays). Is resttime 4-5 min bad? Do you suggest doing 1 heavy set with like 85-90% of max and 2 with like 80% or lower?
@@mimoosa7390 Well, with the best of my knowledge, sets with weight above 75% of your 1 RM will contribute to your strength, so yes you can. If your recovery is slow, then yes it's better to reduce volume. Also, 5 mins rest time ain't bad. For strength training, 3-5 mins of rest or even more (if required) is great so you are ready to lift heavy again.
@Hooligoon832 yeah, sounds like a front squats style bss, I'm sure the upper back gets some benefit, I'd just rather hit my back with pulls and hinges I guess.
I’ve also heard the single leg back squat is really good as well
i know you don't mean free weight cause who's doing that 💀
@@dvdvdvu it's more of a tik tok move I think
@@dvdvdvume
Yup, it burns like hell
This is the hardest lower body exercise for me. The most challenging (burns like hell) and over time I get pain deep inside my thigh and butt from this. I don’t know how to remedy it, so I don’t do it. I wish I could see this guy for help
Are you sure that you are activating your glutes properly? Externally rotate your leg at the hip. It should stabilise. Hope this helps
Me too I found that those kind of exercise need before some regression.
Means before do easy esercises for glutes activation.
Doing these wrong means a lot of pain in hamstring tendons and glutes pain (not DOMS but real pain)
I’ve been taking a break from squats and doing these and single leg hip thrusts because my right leg is noticeably stronger than my left. Single leg stuff is great for imbalances
Sure you can overload a weaker body part to catch it up faster but doing squats should naturally even your leg strength out unless you are overworking one leg on a seperate excercise (somwthing you do daily or for work and dont necessarily see as exercise) or squatting with poor form in some way.
@@Brandon-cv9uh the problem I find is that when I try to progressively overload and go heavy or high reps, my right leg takes over when I’m fatigued
Great idea. Very few do one sided remedial work and it’s such a simple concept.
@@drake6800I have the same 😅
I evolved to the No leg back squat
Nice!
Must be Russian
I love the bench press
@@Jackmerius_Tacktheritrix5733 must be Russian
Ya these are great for targeting the quads but I still think squats are king.
Indeed sir indeed.
it’s like db vs barbell bench tho. splitting hits stabilizers way better than bb squat and you get more control for specific targeting
I do these after squats 💀
This made so much sense. I always feel it more in the back leg, I’ll do better 😭
I've had meniscus tears in both knees 20 years ago and can't even do bodyweight anymore because the back leg shifts and crunches on both sides of the knee while supporting. The left one can actually dislocated in that position. Can do every other leg exercise though..
Fantastic advice. This channel is the best.
My go-to exercise!
With weight, with no weight, high reps, low reps, eating, not eating, sitting, standing, brushing my teeth or even flossing, the split squat rules.
"Nothing like squats"
(c)Tom Platz
What if you have really shitty balance? I'm a big boy and these are impossible for me lol
Just do normal leg exercises rn like squat leg press extensions etc until u build the development n strength to be able to balance yourself. Or u could just throw ur self onto it without any weights n overtime of doing it ur body will build core strength to where it can balance u
You can maybe put a bench or something to hold in front of you . Only for balance not support, the exercise will still work pretty well.
This channel has a lot of ankle mobility videos. That should help a lot! Coming from a former Biggen.
start with lunges then add plates to back foot until you can get up to the bench, eventually it should be pretty much just a single leg squat
you can also go next to a pillar/wall/cage or hold a stick/barbell for balance
Great tip, thanks
I always hurt my knees doing any kind of split squat
doing em wrong
Guys! Go to his videos where he shows the single leg squat progression! (Kinda like a single-leg step down where you’re just lightly tapping ground with non-squatting leg).
I suggest using monster walk (banded side step) to prime your glute-med beforehand/in between sets.
This is the progression. You have to slowly progress and in a sense recalibrate the way your body moves.
@@buddyreview5017 Hey thanks for the tips! I'm going to try the monster walk :)
I have trouble activating/feeling my glutes during squats
For your right foot, move it more to the left, and for your left foot move it to the right. This helped me avoid knee pain.
Nah bench press or dumbbell curls maybe even triceps push downs are way better for individually targeting the leg muscles
Dr horsechig I've developed sensation down my legs from bracing too hard im told im not getting a fix for it
How do I unlock my abdominals? Is there a routine for it?
get naked
JPG Cameo 😻
Been doing these since Nam
dumbbell in one or both hands?
You can do either or even a barbell just like a barbell squat
Aaron, what do you think makes Bulgarian split squats superior to step ups?
For one, the back quad on Bulgarians gets a full stretch as does your hip flexor .
Tip: Putting your back foot shoelaces down assures you don’t put much pressure on that back leg.
one dumbell or two?
@@InsaneFame either is fine but one challenges your core and CNS more.
@@trainerd1 right, same as farmers walk. I'll try that
How to know what's the appropriate height of the bar/bench at the back?
Proper starting position is from the floor. It will help you place your feet proper
Once you have your foot position down, it's best to start from the top. Gets you one more eccentric out of each set
So my friend just recovered from a bad leg injury and wants to build muscle on his leg is this exercise safe for him to do or is there a way to make it easier for him to perform the movement and then progressively make it harder
Probably easier to start with step ups
Third leg squats are where it’s at fellas
Wouldn't pistol squats achieve the same goal? Especially for beginner/intermediate lifters who don't have a very refined technique and knee stability.
Do you have a video on the best way to set-up for the Bulgarian split squat? I have a difficult time figuring out how far out front my front leg should be. Help.
Is it only 1 dumbell or is it 1 in each hand. Ive done it both ways.
How high should the bar be??
I did these for the first time a few days ago. I did some heavy(ish) squats first. But these totally finished me off. It was like a 45 minute workout and I was toast. And I'm still a bit sore.
Would smith machine lunges without any leg incline be a good alternative?
Bulgarian split squats hurt my knee. Any thoughts on why?
Is it better to use one dumbell?
That guy looks like he was resting the dumbell on his thigh.
I haven't tried that but it seems interesting. I presume the closer the dumbell is to your centre line, especially if it is heavy, the less sideways balancing you'd need
The best exercise is the ATG Split Squat!
I HAVE EVOLVED TO THE SKIP LEG DAY NO BELT SQUAT
I onlt have a chair to so this at home .. is that too high?
whenever i do split squat, my shins and ankle tend to tire faster… i opt for lunges instead, does that have the same effect?
also the most painful exercise lmao, you do 10 heavy reps of these and it feels like never ending hell
Hey squatU I was wondering if you need to have the bar up against your shins for maximum force production on a deadlift. I feel like if I have the bar up against my shins, my shoulders come too far forward and if I try to bring my body back to correct that, I feel like I’m “squatting” my deadlift
I had the same problem when I lean back it looks like a squat and don't feel normal either
I tried to do it like Romanian on heavy and injured my self
one dumbell or both hands?
How do I know how much weight is on my back leg?
There’s no exact way of knowing how much weight is on your back leg. He’s just saying that you shouldn’t shift your weight to the back leg, rather focus it mainly on your squatting leg. Your back leg should just be there as a support, shouldn’t be doing any work
That hurts just watching!
Wait is that squat actually bulgarian because if so i do come from bulgaria
me with a core imbalance unable to do this exercise on my right side because i will just fall over lol
Dont use any weight.
To support your squat and deadlifts. No, to do by itself you
How to hold body weight abt 90% on one leg only😢😢
What if you want to have max strength with least amount of hypertrophy?
Strength comes for hypertrophy - myofibrillar hypertrophy. I think I get what you mean so just train in 1 - 5 rep range, with good amount of rest (above 3 mins) between sets.
@@himeshsinghshishodiya is it ok to switch between 3-6 reps of 3 sets on compounds? I've done 5 x 5 and 6 x 6 as well, but my recovery is so slow that it eventually is taxing (+ I get like 4-7 hours of sleep during workdays).
Is resttime 4-5 min bad?
Do you suggest doing 1 heavy set with like 85-90% of max and 2 with like 80% or lower?
@@mimoosa7390 Well, with the best of my knowledge, sets with weight above 75% of your 1 RM will contribute to your strength, so yes you can. If your recovery is slow, then yes it's better to reduce volume.
Also, 5 mins rest time ain't bad. For strength training, 3-5 mins of rest or even more (if required) is great so you are ready to lift heavy again.
One of the best maybe but no, not the best
Lets not forget the Double kettlebell racked BSS!
Why?
@rockyevans1584 No particular reason. They're already brutal enough but these demand a lot of core strength to stay upright and balance.
@Hooligoon832 yeah, sounds like a front squats style bss, I'm sure the upper back gets some benefit, I'd just rather hit my back with pulls and hinges I guess.
I hope doing these on a chair works for me
i can only feel the glutes with this, i would like to feel the quads more
Elevate your heel, keep your chest up, allow the knee to travel over the toe
Let me know how it went
@@robscott333 i'll do it
Not a single gym bunny in the video. 😎👉🏾👉🏾
Knew you could do it.
Leftist but Independent here wanting to tell you i love that pic of Hunter pedophile biden 😂
I hate these bloody things but there a win
I dont see any of them squatting with 200kg though?
Someone popped their hip out of place from doing this exercise at my school
Then no one should ever do them again.
Yea but i hate doing it so no
Hmm I find that other leg exercises are much better, this is one of those exercises you can just skip 😂😂
also the most painful exercise lmao
👍🏻👍🏻👍🏻
It's mostly an ass exercise tbh
I hate it so much
No. Ignorance, wow Smh.
None of the videos of people shown are using good form.
How are they not using good form ? Would he of put them in the video otherwise?
Its the worst Exercise. Its all Risk little reward. You could just do a regular squat with out the girlie movement.
Too much for your ego?
potato more like too much of waste of time to get injured at a slow 1 at a time to see results. Just squat and save time and playing around.
@@johnnycage5481 whatever makes you sleep bro
Stupid movement! Squat or leg press period