I immediately went downstairs to my home gym and tried these with a 12" elevation (fitness step) instead of using my bench. It felt so much better and 1000 times less awkward.. I always assumed that my leg needed to be up higher so my knee didn't hit the floor but even at just 12" it's not an issue. Thanks for this!
@@Alex-ql1fd I just bought mine, was pricey but cheaper than 1year at the gym, can't wait to use it and end my expensive membership. Maybe see if you can get set up with a payment plan, it may be similar to cost of going to the gym. It is here.
Ima try using plates. I use a bench and it's pretty challenging, doesn't feel right. I think my foot is too high up. I'm dumb for not thinking of this sooner lol
Just don't raise the back foot at all - turns into the ATG split squat and personally I think it feels much more stable but still provides the same effect
@jessicahairston7959 thanks, u make a good point. It's been 2 years since I made that comment and ive perfected it for what works for me. Still one of my least favorite exercises but I rotate them into my workouts.
I feel like this then becomes a weighted lunge. Similar movement but when done with more elevation like the bench it works different muscles. It’s actually great to do a lower elevation to build up to the bench. The higher elevation makes your back leg get an amazing stretch if you’re strong enough and flexible enough. Lower weight more reps is always better in the beginning of a new work out. A coach of mine used to have us do it on a bench with a bosu ball under the front foot to work on balance. That shit was wild. Anyways, to whoever’s reading keep pushing yourself to do something physically challenging everyday. ✌️
Bro hearing the term “movement optimization” just blew my mind. This is the type of stuff I struggle with so much. Not sure how common this is but my body seems to be really dumb. Like I need to understand mentally what muscle group I should use with certain exercises so I can avoid hurting myself.
'if back leg is to high it can ... can alter - to allow for a balanced movement, like many of you I also used a bench - found it was harder, switching to an elevation of 6 -12 inches made it much easier " transcribe
I kept forcing myself to use the bench or something high like that and its so challenging but not in the right way 😂 this is making me wanna try different heights! Ive enever seen anyone else use something as low as plates! Thank you!
2nd time watching I leave a comment :bularia ng (Bulgarian) split squats - to assist in moves such as squat. think as kick stance . If back is too high- can lead to too much on knee. Like many I also use to use a bench, I found it was harder. switching to 6 - 12 inches and loading on ball of foot made it easier
thank you for this! All this time every program has the back leg up really high which feels awful to me. Lower feels so much better and Im able to do proper form
If you want to put hair on your chest, do a 1 and half rep pace going to at least 90 degrees, your thighs will burn, your cardio will greatly improve and you will grow. Aim for high reps of course, increase weight over time
omg thank you for this tutorial. I've recently implemented split squats, but it's so uncomfortable to place my foot on the flat bench. I'm 5'1", so maybe that's why? I'll try the plate stacking hack and see if this helps me!
Biggest problem I see with most people is the back leg not internally rotating when descending. The squat cue to externally rotate your legs has made it a habit for most people to do that with all lifts. If the back leg stays externally rotated during descent you’ll lose your balance.
Thanks for the advice! I get a good workout using the bench but also feel my back leg kicking to help get up(Not because of weight but because of past acl surgeries) which I don’t think is correct.
Me and a buddy have now swore off this exercise he tore his quad and i messed both knees up doing these with 50lb dumbells which i didnt think was a lot but sorry we are never doing these again. Both experienced lifters.
@@alexhowley9834 it wasn't speed or ROM it was angle I've done them a couple times since then it is a good exercise but for me it's risky so I don't do it that often
Like everyone else I've been doing this exercise with a regular bench for years! Always grueling and worthwhile but also awkward as hell. I will be switching to just using a couple plates now.
Just swapped these in to my program in place of leg presses last night. Feeling a HUGE burn in my left quad compare to my right (not just while it’s being actively worked but while I’m using it as the support leg). Seems there might be an imbalance there. Hoping that clears itself up and interested to see how I progress in these and if I’ll get any strength and growth from these. Gonna lower my support foot a bit to see that affects things. Thanks for the tip.
Hey 👋 I would really love for you to find someone who has flat feet/severe over pronation and how to combat everything wrong with it. I literally can’t do a Bulgarian split without tipping over. Or the knees caving in. I can’t help it my feet have zero arch and the bones and ankles are set in their ways.
Try positioning your foot farther forward. I have flat feet and one disfigured foot fro ma childhood injury, and I have to place that foot farther forward to keep myself from tipping forward. I'm not sure about the knee cave in tho.
i personslly like a 12" box with kettlebells, but using a bumper pkate or 2 might be a good adjustment. if youre a sociopath like some of the weightlifters i lift with, you can do these 3x a week. 💀💀💀💀💀💀
Recently, I’ve been getting a ton of adductor involvement during my BSS, to the point of limiting what I can do due to pain (and I think leading to an adductor strain). I’ve messed around with different rear foot heights, front foot positions, and even lightened the weight, but I still am limited by adductors. Do you know what might be going on? I don’t have issues on any other bilateral or unilateral movement pattern.
Sir, when I do lunges( I little similar to Bulgarian), when I do it on the other side of my body, I feel my quads more, but on the other side, I feel my glutes and hamstrings more.
Alo bro... buenas noches. Porfa nomas pedirte porfavor pusieras un traductor al español... cuando hables sobre tus consejos para los ejercicios porfa Mister... Soy un seguidor de tu canal muy súper. Por cierto tus consejos son me son muy útil. Saludos desde Bolivia.🖒😎👏💪
No matter what I do I lose balance with this one. But it's the best way to hit my quads so I just use one arm to stabilize myself on a wall or something.
Given you have stairs, 2 dumbbells. 2 steps apart stair climbing while holding 2 dumbbells VS Bulgarian split squats. If both done properly which is better and why?
I noticed that you're initiating hip abduction for the knees to be in line with the foot like in a squat. Should this be emphasized with Bulgarian squats as well?
Yup, these were my go-to when my herniated disc didn’t allow me to do any lower body movements with axial loading. It honestly depends on how severe your injury is but you can never go wrong with BSS and belt squats. Those two should be enough for quads anyway, injures or not
Bro is fighting different demons using 100s for Bulgarians 💀
💯
@s v i mean, he's got the quads so i won't question him 😂
It's lbs... That's lightweight
😹
@@Zack_ChillInghow is 45kg db bss lightweight? U prolly do 1 4th of that
Keeping the back foot flat on the bench, rather than only the toes contacting the bench, aids immensely with balance.
I immediately went downstairs to my home gym and tried these with a 12" elevation (fitness step) instead of using my bench. It felt so much better and 1000 times less awkward.. I always assumed that my leg needed to be up higher so my knee didn't hit the floor but even at just 12" it's not an issue. Thanks for this!
fuck im jealous of the home gym homies 😪
@@Alex-ql1fd same
@@Alex-ql1fd I just bought mine, was pricey but cheaper than 1year at the gym, can't wait to use it and end my expensive membership. Maybe see if you can get set up with a payment plan, it may be similar to cost of going to the gym. It is here.
Man I've needed a deep dive on this and guess who saved the day
I know I always save the day❤
@@Dodo-sb2sm No he www talking about me ❤
😮😮😮😮😢😢😢😢😅😅😊
That's how I always do it but watching other people made me feel like I'm doing it wrong. This video now makes me more confident
Tried it for the first time yesterday, a bench was not great. This is 🏆
Ima try using plates. I use a bench and it's pretty challenging, doesn't feel right. I think my foot is too high up. I'm dumb for not thinking of this sooner lol
Just don't raise the back foot at all - turns into the ATG split squat and personally I think it feels much more stable but still provides the same effect
Literally same bro, live and learn ahaha
Totally agree! Today, I’m using plates because I feel like a baby giraffe doing it with the bench
Don't feel dumb fitness u learn, get humbled, learn, humble, rinse repeat
@jessicahairston7959 thanks, u make a good point. It's been 2 years since I made that comment and ive perfected it for what works for me. Still one of my least favorite exercises but I rotate them into my workouts.
I feel like this then becomes a weighted lunge. Similar movement but when done with more elevation like the bench it works different muscles. It’s actually great to do a lower elevation to build up to the bench. The higher elevation makes your back leg get an amazing stretch if you’re strong enough and flexible enough. Lower weight more reps is always better in the beginning of a new work out. A coach of mine used to have us do it on a bench with a bosu ball under the front foot to work on balance. That shit was wild. Anyways, to whoever’s reading keep pushing yourself to do something physically challenging everyday. ✌️
Thank you! Also being “vertically challenged” I struggled so much with balance when using the bench to put my back foot on. Thanks for the tips
Your videos are always so great, I really appreciate what you do
Thank you
Same. Dope dude
I've seen great progress in my leg strength since incorporating Bulgarian split squats into my routine. Definitely a game changer.
This is amazing. I always feel awkward using the bench, felt too high. Going to try the plates tonight!
Bro hearing the term “movement optimization” just blew my mind. This is the type of stuff I struggle with so much.
Not sure how common this is but my body seems to be really dumb. Like I need to understand mentally what muscle group I should use with certain exercises so I can avoid hurting myself.
that's not at all dumb
Not dumb! We're not born with good body awareness. Filming yourself and correcting can help, so can a coach, also try yoga or dance classes!
Best channel on RUclips!
Man that roller thing looks dope, I wish my gym had those
My gym has😢😢😢😢
use the back padded part of the hamstring curl machine and adjust height as needed
use the bar on smith machine, does the same!
For easier balance the leg that is rested must form a 45 degree angle and the one on the floor must be straightly aligned with your torso. Thanks.
This has been the best examplenive seen so far.
'if back leg is to high it can ... can alter - to allow for a balanced movement, like many of you I also used a bench - found it was harder, switching to an elevation of 6 -12 inches made it much easier " transcribe
I kept forcing myself to use the bench or something high like that and its so challenging but not in the right way 😂 this is making me wanna try different heights! Ive enever seen anyone else use something as low as plates! Thank you!
2nd time watching I leave a comment :bularia ng (Bulgarian) split squats - to assist in moves such as squat. think as kick stance . If back is too high- can lead to too much on knee. Like many I also use to use a bench, I found it was harder. switching to 6 - 12 inches and loading on ball of foot made it easier
The idea with the barbell is great, thank you
thank you for this! All this time every program has the back leg up really high which feels awful to me. Lower feels so much better and Im able to do proper form
I like having my front foot elevated. I have long femurs, so the front foot elevation gets much better depth
It also really helps going barefoot to have a better grip (and stability) on the floor.
This helps me understand why lifting shoes are important.
if your leg is higher for balance yes it will make you tilt forward more which would be a more glute biased primary exercise
Thank you! Great tips. You're the best 👍
I made them myself but okay hank you
Did these with a bench yesterday and my ankle was not happy. I too am vertically challenged and they felt harder than they needed to be
If you want to put hair on your chest, do a 1 and half rep pace going to at least 90 degrees, your thighs will burn, your cardio will greatly improve and you will grow. Aim for high reps of course, increase weight over time
what an absolute unit of a man using 100s for split squat 🥶
Man, really enjoy your content. Super practical. Thanks.
Let’s go JPG
Great video!!
Isnt it🎉
@@Dodo-sb2sm why not?
The difference I felt with this 😮
I love this exercise and do twice every week
100lbs on each side, this dude is strong
Longer version wanted
Guys...
He didn't even need to get away with it!
JPG variation also makes it much easier to load that back leg...
Perfect
Gotta make sure to breathe as well. First time I did them I almost passed out because I wasn’t breathing properly
Thank you
Started this video wondering if it was smart of me to try this out wearing heels, got to the end and realized I'm a genius 😂
aw tysm
omg thank you for this tutorial. I've recently implemented split squats, but it's so uncomfortable to place my foot on the flat bench. I'm 5'1", so maybe that's why? I'll try the plate stacking hack and see if this helps me!
Biggest problem I see with most people is the back leg not internally rotating when descending. The squat cue to externally rotate your legs has made it a habit for most people to do that with all lifts. If the back leg stays externally rotated during descent you’ll lose your balance.
Gives one tip for the lift.
The BEST Bulgarian Split Squat Tutorial!!!
1) Height of back leg
2) Torso/Shin angle
3) Weight distribution
🤷🏼♂️
Thanks
Thanks for the advice! I get a good workout using the bench but also feel my back leg kicking to help get up(Not because of weight but because of past acl surgeries) which I don’t think is correct.
If your doing this the first time. Good luck on the next few days 😎
Interesting, I've been trying to stay totally upright. Didn't realize a small lean forward was correct.
Maybe for a “vertically challenged,” but for a taller person a bench may feel more comfortable
Me and a buddy have now swore off this exercise he tore his quad and i messed both knees up doing these with 50lb dumbells which i didnt think was a lot but sorry we are never doing these again. Both experienced lifters.
don't trash a phenomenal exercise bc y'all screwed it up.. slow it down, full rom
@@alexhowley9834 it wasn't speed or ROM it was angle I've done them a couple times since then it is a good exercise but for me it's risky so I don't do it that often
Like everyone else I've been doing this exercise with a regular bench for years! Always grueling and worthwhile but also awkward as hell. I will be switching to just using a couple plates now.
Just swapped these in to my program in place of leg presses last night. Feeling a HUGE burn in my left quad compare to my right (not just while it’s being actively worked but while I’m using it as the support leg). Seems there might be an imbalance there. Hoping that clears itself up and interested to see how I progress in these and if I’ll get any strength and growth from these. Gonna lower my support foot a bit to see that affects things. Thanks for the tip.
you could've just did one legged leg press
@@henryyu4694 I could’ve
Hey 👋 I would really love for you to find someone who has flat feet/severe over pronation and how to combat everything wrong with it. I literally can’t do a Bulgarian split without tipping over. Or the knees caving in. I can’t help it my feet have zero arch and the bones and ankles are set in their ways.
Try positioning your foot farther forward. I have flat feet and one disfigured foot fro ma childhood injury, and I have to place that foot farther forward to keep myself from tipping forward. I'm not sure about the knee cave in tho.
i personslly like a 12" box with kettlebells, but using a bumper pkate or 2 might be a good adjustment.
if youre a sociopath like some of the weightlifters i lift with, you can do these 3x a week. 💀💀💀💀💀💀
Recently, I’ve been getting a ton of adductor involvement during my BSS, to the point of limiting what I can do due to pain (and I think leading to an adductor strain). I’ve messed around with different rear foot heights, front foot positions, and even lightened the weight, but I still am limited by adductors. Do you know what might be going on? I don’t have issues on any other bilateral or unilateral movement pattern.
If it’s lower does it create further emphasis on glutes or quads?
❤
0:52 Looks just like Markiplier
How do we emphasize quads in this movement?
Keep your torso/chest as upright as possible and elevate your heel on your front (weight bearing) foot.
Sir, when I do lunges( I little similar to Bulgarian), when I do it on the other side of my body, I feel my quads more, but on the other side, I feel my glutes and hamstrings more.
Alo bro... buenas noches.
Porfa nomas pedirte porfavor pusieras un traductor al español... cuando hables sobre tus consejos para los ejercicios porfa Mister...
Soy un seguidor de tu canal muy súper. Por cierto tus consejos son me son muy útil.
Saludos desde Bolivia.🖒😎👏💪
Do you recommend split squat with weraring squat shoes?
Thanks!
My rear knee feels odd when I do this. Like I can feel tendons catching on the edge of the top of my fibula. It's horrible
My guy really called short people "vertically challenged"😂
I confused about what is the correct way to place the rear foot laces down or Toes support,?
No matter what I do I lose balance with this one. But it's the best way to hit my quads so I just use one arm to stabilize myself on a wall or something.
Given you have stairs, 2 dumbbells.
2 steps apart stair climbing while holding 2 dumbbells
VS
Bulgarian split squats.
If both done properly which is better and why?
I've been trying to find out when you recommend using shoes vs lifting/squating barefoot.
I noticed that you're initiating hip abduction for the knees to be in line with the foot like in a squat. Should this be emphasized with Bulgarian squats as well?
Thanks. I needed that.
You're welcome
I put just the front of my foot on the edge of the bench. Better balance for me.
If ur power lifting, never elevate front foot/ use ball of foot. U want a better proprioceptor and balance on foot flat on the ground tripod style.
The subscribe button is blocking the pop-up info about percentages
What’s the difference if you keep your rear leg on the ground instead of elevating it? Is it bad form that can lead to injury?
I was recently diagnosed with a herniated disc but assuming this is far safer than traditional squats (front or back) for maintaining glute strength?
Yup, these were my go-to when my herniated disc didn’t allow me to do any lower body movements with axial loading. It honestly depends on how severe your injury is but you can never go wrong with BSS and belt squats. Those two should be enough for quads anyway, injures or not
So a hybrid between Bulgarian split squat and regular split squat basically?
What are those white Nikes with the orange/yellow sole?
I have shooting pain when I do the right side in deep glute/ high hamstring. Anyone experienced this? I can still squat fine!
i got a wuestion do weighted bulgarian squats stunt growth
I was wondering why I felt so unbalanced on the bench defs needa try this as I have shorter legs
It’s really hard to do with bench height. I feel it more on my bench leg 😂
@@cold_servo_pie I only feel the glotus at the beginning of the 1st set. After 3, 4 reps I only feel my legs.
I agree with you both.
i always feel like its hurting my back when my rear foot is up, i tried many different corrections. stays iffy.
I need help. my elbow is crackly . I can crack it 50 time in a row. Normally without pain but it feels weird.
How do you do this without a bench?! Seriously.
It’s amazing how weak my legs are in this position
second microphone sounded x12 better
Where did you get those nikes?
If goal was 100kg back squat, what would a Bulgarian split squat goal be?
I'm doing those for sets. I do 50kg total load for split squads. But I'm sure you could do with 10kg less.
Markiplier getting them gains
might aswell do 6 sets of legs extensions if you’re doing this for quads, bulgarian is a one way ticket to injury
Will this work for my ass even if its like a 6-12" height?
How much distance
I damaged my knee doing these. There are many other options
Massive calves damn am so jealous
So complicated!
Bulgarian split squats with 100 lbs db Damn
I cant seem to get a full range of motion