Jesus loves you so much that he died for you so you may have eternal life in Heaven through him! (John 3:16) So turn to him before it’s too late! He wants a relationship with you! (Revelation 3:20)
@skither4305 I'm here for the positivity, lose the dogmatic style please 🙏 Idk anybody on the face of the planet that actually hates being loved...don't mistake rejection for acceptance of another. That line: "...God is a jealous God..." is a shame, at worst. Don't be the worst. Godspeed!!
it's simultaneously my absolute least favorite, and favorite exercise to do. I don't have the equipment to do heavy BB squats safely in my home gym, so to get a safe and effective full-leg activation exercise with as much weight as I can put on DBs, is a godsend..... but by god does it burn and does my mind continuously tell me to just skip the last set every Leg Day. Yet feeling your glutes and quads the next two days repairing themselves and growing, is such a great feeling.
@@TheCJRhodes I do not usually have major soreness the day after doing them -- unless I take a rest week and come back. If I have missed one week, the next week is followed by a near inability to walk. The exercise itself is probably the one that drains me the most when I do it. I end up out of breath and drenched in sweat by the end.
i have been doing this exercise for about 6 years now, and each year i learn something new about the execution of it. It is hard to do it perfectly but it is still my favourite leg exercise ever. Ps.: I say this but after that first excruciating set all I can feel is pain, despair and regret. Still love it tho.
These setup tips are absolute gold! I’ve struggled with these for as long as I’ve done them (nearly 4 years on and off) and I’ve just tried this setup method for the first time today (foot position from sitting in the bench). It’s honestly like some sort of magic. The positioning and balance have never been this good EVER ! Thank you!
I don't know how anyone can give anything on this channel a thumbs down. The only issue I possibly have with his content is that it's so good, and there's so much of it, that it's hard to stop watching. "oh, angle mobility exercises!"
These are great tips, thanks😊 This is a fairly new exercise for me and being a 6’1” lady with really long legs I find myself constantly struggling to find the “right” distance. How you demonstrated this in the video is super helpful.
I'm 6'3", so right there with you on the struggle... but I saw his YT Short about that technique a few weeks ago, and it's made getting that right distance sooo easy
I love this exercise when I add 60 pounds or so and the the goal rep range is 5-10 reps… I hate this exercise when the goal is 15+ reps with less weight! The burn is so intense and I get out of breath quickly. It’s a great exercise and more people should do it.
The burn is intense and the heartbeat goes up but the only problem with this exercise is that it's unilateral. When working out at home having only dumbbells,unilateral exercises like the lunges and Bulgarian split squats make the workout way too long and tiring because actually there r 6 sets of each exercise and i need rest to recover by breath after a single set of 1 leg😢
it´s cool to see your videos still getting better and better, i.e. short summary of your hints and cues at the end of the video! Your work is extremely helpful for all of us :)!
I've recently added these into my squat day as an assistance exercise because my left side (dominant) is so much stronger than my right. I am hoping doing these regularly will help correct or at least minimize that discrepancy. it's kind of funny how bad my balance is on my right side but I think the 3 cues you showed in this video will help me a lot! thank you!
Variations: 1) forward torso, forward shin 2) forward torso, vertical shin 3) vertical torso, vertical shin 4) vertical torso, forward shin Because of moment arms: #1 is a balance of quads/glutes #2 is more glute dominant #3 biases the quads #4 even more quad biased I like to keep my rear foot no higher than mid shin.
Thank you. BUT, you've dealt with one aspect, which only makes sense when you've also addressed the height of the bench relative to the length of your legs. If you have a formula for this, then please deal with it in an additional video. If not, then we should take whatever stance is comfortable and try to minimise knee stress😊
Been doing them with 2 25s for 10-12 rep sets and my legs and glutes are on firrrrrrrrreeeeeeee i love the results im seeing juat after a cpl months of doing them
Wish I saw this a couple of hours ago. I tried doing these for the first time at the gym and could not get the spacing right, and I kept losing balance, so I gave up on it and did something else instead. Now I'll have to try it again after my rest day.
I've been setting up so that the shin of my front leg remains vertical - I now realise that this is wrong so thanks doc. Also much harder to do with my left leg out front as opposed to my right leg - I think I might be deformed.
"deformed" :-D. Haha. Actually I think that is normal, the BSS exposes the imbalance most people have but are not aware of. I do my "weak" leg first then the same # of reps on the strong side. I have become much more balanced. BSS and 1 leg dead lifts are life savers!
Single leg exercises are always the best because we walk on each individual leg. We don’t hop like kangaroos so if you’re doing a regular squat, not as effective as this or if you’re on the leg press do one leg at a time much more effective.
Most have no idea how beneficial this channel is. You can literally save hundreds of dollars if you stop going to the chiropractor and start doing a couple of these exercises daily.
Please tell me she worked the other side too… I feel like I just watched one of those “oddly satisfying” videos but it cut off halfway through so I didn’t get the payoff. Great explainer and killer job working that left side Steph!
I have ankle problem... That was twisted last year its not healed yet fully... I feel uncomfortable while squat & walking & .. I feel kind of tightness in upper side of hip.. & little bit pain in... Right hip joint ... Please give any suggestions... Supporting you from india. 🇮🇳
My method is to imagine a wall from the edge of the bench to the floor. I place my heel against the imaginary wall, and then I take two heel toe steps, for a total 3 foot lengths from the "wall." 3 foot lengths seem to work for most people. It accommodates the height of each person. However, the bench height needs to be monitored so as not to be too high or too low. The average bench is 18 inches.
hmmmm i personally like to do these with an emphasis on the glute which tends to need a hinge at the hip and a deficit, its a trick i learnt to really target and engage the glute, never had an issue...
On the third tip, my left leg feels great, it is absolutely the stronger side (prob from 20+ years driving stick shift lol), but my right I have a bit of a problem with impingement in the hip. I do your warmups for squats and deadlifts, I am very flexible and it is easy for me to get ass to grass on squats. But there’s def something wrong with my right hip.
The 4th biggest mistake would be to keep your torso to vertical (IMO). I screwed up my lower back a few times due to the excess tension at the bottom of the squat. I think it is safer to lean forward a little bit.
I'm just starting to try those with DB's and my form is inconsistent (UGH). She is rock solid, no lateral movement, great form, very smooth and powerful.
Hi everyone. First of all, thank you for this video ❤ I would like to ask you people, I did this exercise twice and since I have knee pain, I think I had the hip wrong, maybe the right foot in a bad rotation. Now the only exercise that doesn't give me pain is classic lunges. I suffer from squats, deadlift, and those in a classic way or sumo. Does someone has an advice?
If there's one thing I've learned from this channel, it's that knee pain isn't because of your knee. I'd look at the channel's other videos re: knee pain and likely investigate your hips (lack of mobility/stability).
Okay i needed this video. It always felt wrong when i do it with my right leg. I know something's faulty with my my form since i always switch and adjust forms when the motion doesn't feel as smooth as doing it with my left leg but i couldn't point out what.
I like to put a resistance band around my knee trying to pull my working knee to the inside. Actively working against the knee collapsing in while doing the exercise.
I keep injuring my left glute area every time, I don't know what I'm doing wrong, I recovered last time doing stretches and today it came back after doing these again
About the weigh, in the past I would divide evenly my weight between the front leg and back leg at some point I hurt my hip and it’s been one year trying to recover
It was my fav excercise when my gym had a supporting leg cushion.. If I do it on a bench my supporting leg toe hurts..(for both the legs) basically the entire 10% weight comes on the toe.
Great tips as always. Really enjoy your work! Out of curiosity, how would you modify this for someone with a genu valgus deformity? Would you simply have them turn the front foot out slightly before performing the foot-planted hip external rotation?
If you back squat i don't see how your knee could turn inwards. You've been trained to externally rotate to put knees over toes. Even though my toes are pointing straight ahead in BSS my knee instinctively points in the same direction. I guess the issue is more for people that don't back squat.
I have loved the Bulgarian split squat because I tend to favor my right side and this helps me balance the work that each leg is doing. I was doing sets with 80 lbs, but I found out the Stuart McGill is concerned about what this exercise might do to the SI joint in the pelvis because of the twisting force. And, I've noticed that I sometimes experience a kind of "funny bone" type of pain in my pelvis sometimes. So, I stopped doing them with weight, but I really miss the exercise. Any suggestions for what I might want to do instead, that I can add weight to? Thanks.
Big props to the lady she's been doing the infamous bulgarian split squats the whole time!
On only one leg as well! 😮
😂😂😂
Jesus loves you so much that he died for you so you may have eternal life in Heaven through him! (John 3:16) So turn to him before it’s too late! He wants a relationship with you! (Revelation 3:20)
@skither4305 I'm here for the positivity, lose the dogmatic style please 🙏
Idk anybody on the face of the planet that actually hates being loved...don't mistake rejection for acceptance of another. That line: "...God is a jealous God..." is a shame, at worst. Don't be the worst. Godspeed!!
That’s how she got all thick 👀👀
1 year into gym and now doing this with 32.5kg db each hand. Absolutely a masterpiece exercise, glutes and quads killer
it's simultaneously my absolute least favorite, and favorite exercise to do. I don't have the equipment to do heavy BB squats safely in my home gym, so to get a safe and effective full-leg activation exercise with as much weight as I can put on DBs, is a godsend..... but by god does it burn and does my mind continuously tell me to just skip the last set every Leg Day. Yet feeling your glutes and quads the next two days repairing themselves and growing, is such a great feeling.
Wow that's good going, I'm 4mths in and only doing it with 20kg dumbells.
@@kofio7581I'm starting off with 10kg 😅
I like to start with no weight, increase to dumbbell a decent weight then go up without a break and repeat opposite leg.
@@TheCJRhodes I do not usually have major soreness the day after doing them -- unless I take a rest week and come back. If I have missed one week, the next week is followed by a near inability to walk.
The exercise itself is probably the one that drains me the most when I do it. I end up out of breath and drenched in sweat by the end.
i have been doing this exercise for about 6 years now, and each year i learn something new about the execution of it. It is hard to do it perfectly but it is still my favourite leg exercise ever. Ps.: I say this but after that first excruciating set all I can feel is pain, despair and regret. Still love it tho.
You're a little messed up, brother
Lmao as a dumbell-only-home-gym haver, i feel you.
Bulgarian SHIT squats As Hana Oberg calls them because of the intensity of it. Love hate relationship right😂
These setup tips are absolute gold! I’ve struggled with these for as long as I’ve done them (nearly 4 years on and off) and I’ve just tried this setup method for the first time today (foot position from sitting in the bench).
It’s honestly like some sort of magic. The positioning and balance have never been this good EVER ! Thank you!
I don't know how anyone can give anything on this channel a thumbs down. The only issue I possibly have with his content is that it's so good, and there's so much of it, that it's hard to stop watching. "oh, angle mobility exercises!"
The stance set up tip is everything!!! I always waste so much time looking for my stance in this lift, thank you.
These are great tips, thanks😊 This is a fairly new exercise for me and being a 6’1” lady with really long legs I find myself constantly struggling to find the “right” distance. How you demonstrated this in the video is super helpful.
I'm 6'3", so right there with you on the struggle... but I saw his YT Short about that technique a few weeks ago, and it's made getting that right distance sooo easy
I love this exercise when I add 60 pounds or so and the the goal rep range is 5-10 reps… I hate this exercise when the goal is 15+ reps with less weight! The burn is so intense and I get out of breath quickly. It’s a great exercise and more people should do it.
If it ain't burning with 5-10 reps add more weight! lol 😄
imagine counting reps, keep going till you can't walk anymore 😹👌
The burn is intense and the heartbeat goes up but the only problem with this exercise is that it's unilateral.
When working out at home having only dumbbells,unilateral exercises like the lunges and Bulgarian split squats make the workout way too long and tiring because actually there r 6 sets of each exercise and i need rest to recover by breath after a single set of 1 leg😢
@@ssgamer5693I can kill my legs with split squats in about an hour lol.
@@A-A-RonDavis2470an hour? 3-4 sets of split squats can make it feel like hell
it´s cool to see your videos still getting better and better, i.e. short summary of your hints and cues at the end of the video! Your work is extremely helpful for all of us :)!
The best video on Bulgarian squat I've seen so far, thanks
Love your hints n tips, use them as often as I can 😊, thank you! X
Thank you!!
I've recently added these into my squat day as an assistance exercise because my left side (dominant) is so much stronger than my right. I am hoping doing these regularly will help correct or at least minimize that discrepancy. it's kind of funny how bad my balance is on my right side but I think the 3 cues you showed in this video will help me a lot! thank you!
Start doing Leg Extensions
How’s it going so far?
Did it work?
Variations:
1) forward torso, forward shin
2) forward torso, vertical shin
3) vertical torso, vertical shin
4) vertical torso, forward shin
Because of moment arms:
#1 is a balance of quads/glutes
#2 is more glute dominant
#3 biases the quads
#4 even more quad biased
I like to keep my rear foot no higher than mid shin.
Thank you. BUT, you've dealt with one aspect, which only makes sense when you've also addressed the height of the bench relative to the length of your legs. If you have a formula for this, then please deal with it in an additional video. If not, then we should take whatever stance is comfortable and try to minimise knee stress😊
Hi. I use the height of my knees as referral. Warm regards from Spain!
I love u doc. thank you for giving us proper forms and health exercises.
Been doing them with 2 25s for 10-12 rep sets and my legs and glutes are on firrrrrrrrreeeeeeee i love the results im seeing juat after a cpl months of doing them
Perfect! Thank you! I had to stop doing these because my knees were killing me. Now I can power through 🎉
This is my favourite RUclips exercise channel.
Watching her knee go in looked so dangerous and painful, I hope everyone sees this and avoids these injuries, thanks for sharing this knowledge
Brilliant instruction. Thank you so much 👍
You’re welcome
Love this. If thinking 90%, this can be converted to the shrimp squat for the 100%. Form and mechanics almost identical, your tips rock! Cheers!
Good tip on the length of the stance. I always just guess at where my foot should be.
Doing these with rehab on the knee has really helped. Proper position body weight has started to get my legs back! Thank You Very Much!🙏😊🏋️♂️👍
This is why I follow @squatuniversity Always looking out for us before and when an injury occurs. Keep up the great work 👍🏼
Thanks for watching!!
I did these yesterday for the first time and was 100% sure I was doing it wrong so I stopped. So happy to stumble across this video!
Wish I saw this a couple of hours ago. I tried doing these for the first time at the gym and could not get the spacing right, and I kept losing balance, so I gave up on it and did something else instead. Now I'll have to try it again after my rest day.
Best explanation of bulgarian split squads ever! thanks
This was absolutely beneficial. I was definitely too close or too far. Keep it coming.
Welcome content since im doing Bulgarians tomorrow
Definitely one of the best short tips video i have ever watched !!
Opening your hip for external rotation is KEY for glute activation.
She can now dunk jumping off her left leg..
And these tips are always helpful! THANK YOU
The set up was really helpful. Thanks for all that you do!
Very challenging for gen pop. These tips are super useful.
Great tips. Thanks to you I started to do Bulgarian Split Squat! 👏
I’m glad to hear! How are they going so far?
@@SquatUniversity I can`t do barbell squat due to right hip pain. BSS is working great for me. No pain so far.
Another important tip is the height of the steps/bench you'll be using. Take your knees height as referral.
Regards from Spain 💚!
I've been setting up so that the shin of my front leg remains vertical - I now realise that this is wrong so thanks doc.
Also much harder to do with my left leg out front as opposed to my right leg - I think I might be deformed.
"deformed" :-D. Haha. Actually I think that is normal, the BSS exposes the imbalance most people have but are not aware of. I do my "weak" leg first then the same # of reps on the strong side. I have become much more balanced. BSS and 1 leg dead lifts are life savers!
I feel like he's the jock version of Murr from Impractical Jokers
As an exercise physiologist for 40 years this is a superb exercise, if done properly.
Single leg exercises are always the best because we walk on each individual leg. We don’t hop like kangaroos so if you’re doing a regular squat, not as effective as this or if you’re on the leg press do one leg at a time much more effective.
Wow you are just amazing! Very talented teacher,pure gold informations💪💪❤️❤️🌎🌎✌️✌️thank u so much 🙏
Thank you! I struggle so hard with these
Best tutorial I've seen on these! Thank u!!
Thank you!
Nice video, thank you for the recap at the end.
Excellent - Thanks for sharing. Seems like the last point is true in most cases.
Most have no idea how beneficial this channel is. You can literally save hundreds of dollars if you stop going to the chiropractor and start doing a couple of these exercises daily.
Another good advice is working the ankle flexibility first to be able to bend it further during the squat
my balance was bad in the start but then i noticed i was not bracing my abs major help in balance breath when you are up. love squat university
Please tell me she worked the other side too… I feel like I just watched one of those “oddly satisfying” videos but it cut off halfway through so I didn’t get the payoff. Great explainer and killer job working that left side Steph!
Lol that's what I was thinking too. I'd imagine she went ahead and did the reps on the other leg off-camera 😆
Thanks! This really helps, and the reason I am subscribing!
I have ankle problem... That was twisted last year its not healed yet fully... I feel uncomfortable while squat & walking & .. I feel kind of tightness in upper side of hip.. & little bit pain in... Right hip joint ... Please give any suggestions... Supporting you from india. 🇮🇳
Good stuff. On my list for Thursday
Excellent video. Excellent explanation! Love the content!
Changed my life with this part 2:35
My method is to imagine a wall from the edge of the bench to the floor. I place my heel against the imaginary wall, and then I take two heel toe steps, for a total 3 foot lengths from the "wall."
3 foot lengths seem to work for most people. It accommodates the height of each person. However, the bench height needs to be monitored so as not to be too high or too low. The average bench is 18 inches.
Thank you for your Awesome tips! 👏🏾👍🏾
hmmmm i personally like to do these with an emphasis on the glute which tends to need a hinge at the hip and a deficit, its a trick i learnt to really target and engage the glute, never had an issue...
Thank you very much for this. Very helpful.
On the third tip, my left leg feels great, it is absolutely the stronger side (prob from 20+ years driving stick shift lol), but my right I have a bit of a problem with impingement in the hip. I do your warmups for squats and deadlifts, I am very flexible and it is easy for me to get ass to grass on squats. But there’s def something wrong with my right hip.
Have you used a band with the right leg? Either pulling the knee in to valgus or pulling the hip open more?
Is the impingment at the bottom (past 90 degrees of hip flexion)
Quick and to the point. Thank you.
These videos are really helpful , thanks .
The 4th biggest mistake would be to keep your torso to vertical (IMO). I screwed up my lower back a few times due to the excess tension at the bottom of the squat. I think it is safer to lean forward a little bit.
He mentioned to tilt forward slightly.
Big Thanks!!
now, I can do some B-Quats!
Very good explanation! 👍🏼
You could also scoot your foot over a bit after you find that initial placement
This made a big difference.
I do the split squat on rings.
Anchor leg inside a ring and squat.
That wide stance split squat is sick though can get super deep.
Still love that lil song at the end
Thanks for your videos They are excellent !! I purchased ‘Rebuilding Milo’ and ‘Built from Broken’ books . Reading through them now
Rear leg on the ball of the foot variation then also front leg raised on another platform is gg.
Another great video! Thank you for the tips! :)
I prefer these to regular squats. Regular strength gains caused meteoric increases in regular squats. Lots of pressure, lots of recovery required.
Smith machine bulgarians help eliminate a lot of the foot stance issues and the rocking back and forth
Hello, Doc. Can you make a video regarding shoulder clicking sound during pressing movements such as bench press and shoulder press?
THE NO.3 MISTAKE COACH MENTIONED IS SO CRTICAL!!!
Great video.Very helpful.
I'm just starting to try those with DB's and my form is inconsistent (UGH). She is rock solid, no lateral movement, great form, very smooth and powerful.
Hi everyone. First of all, thank you for this video ❤
I would like to ask you people, I did this exercise twice and since I have knee pain, I think I had the hip wrong, maybe the right foot in a bad rotation. Now the only exercise that doesn't give me pain is classic lunges. I suffer from squats, deadlift, and those in a classic way or sumo. Does someone has an advice?
If there's one thing I've learned from this channel, it's that knee pain isn't because of your knee. I'd look at the channel's other videos re: knee pain and likely investigate your hips (lack of mobility/stability).
im in the same boat. My leg muscles are weak because any leg exercise i do, i seem to do it wrong. I know my hip external rotation is horrible
Okay i needed this video. It always felt wrong when i do it with my right leg. I know something's faulty with my my form since i always switch and adjust forms when the motion doesn't feel as smooth as doing it with my left leg but i couldn't point out what.
I like to put a resistance band around my knee trying to pull my working knee to the inside. Actively working against the knee collapsing in while doing the exercise.
I keep injuring my left glute area every time, I don't know what I'm doing wrong, I recovered last time doing stretches and today it came back after doing these again
About the weigh, in the past I would divide evenly my weight between the front leg and back leg at some point I hurt my hip and it’s been one year trying to recover
This is the single hardest thing I do in gym. Two 20kg barbells and 4x12 reps and I'm almost dead.
Two barbells behind your neck. That’s insanity.
I like using squat shoes for these, feel so stable.
Is that a Squat U/TYR shirt? Are those available for purchase? Some collab apparel would be sick
And i feel a slight niggle / strain in my rear knee, when squatting down, but only my right knee when left leg is forward
A great, concise video!
I wish that i saw this before today 😪
It was my fav excercise when my gym had a supporting leg cushion..
If I do it on a bench my supporting leg toe hurts..(for both the legs) basically the entire 10% weight comes on the toe.
Thanks for this one guys 🙏🏽🇬🇧.
You’re welcome!
Great quick video
Great tips as always. Really enjoy your work!
Out of curiosity, how would you modify this for someone with a genu valgus deformity? Would you simply have them turn the front foot out slightly before performing the foot-planted hip external rotation?
I’m relieved to see I’m doing these correctly because they kill me enough as is, if I had to alter my form and throw in something new it would end me
If you back squat i don't see how your knee could turn inwards. You've been trained to externally rotate to put knees over toes. Even though my toes are pointing straight ahead in BSS my knee instinctively points in the same direction. I guess the issue is more for people that don't back squat.
Thank you for helpful information
Rumour has it this lady is still doing the split squat on her left leg to this day!
Original exercise uses about a six inch high block.
I have loved the Bulgarian split squat because I tend to favor my right side and this helps me balance the work that each leg is doing. I was doing sets with 80 lbs, but I found out the Stuart McGill is concerned about what this exercise might do to the SI joint in the pelvis because of the twisting force. And, I've noticed that I sometimes experience a kind of "funny bone" type of pain in my pelvis sometimes. So, I stopped doing them with weight, but I really miss the exercise. Any suggestions for what I might want to do instead, that I can add weight to? Thanks.
Poliquin, Pistol, ATG split squats..
I always split squat with wider stance. The 1st tip make me pretty uncomfortable when going up and down