How To Bulgarian Split Squat 101
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- Опубликовано: 4 май 2022
- Learn 2 simple tips to perfect your bulgarian split squat.
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I avoided this exercise because I had no idea which side I was supposed to feel or how close or how far to be from the bench. It just felt so awkward. I am so glad you showed us this.
Normally the most awkward and hard movements are the best. Like the single leg rdl
the advice he gave isnt relevant to a glute focused bulgarian split squat, the stretch/eccentric portion of the exercise at the bottom is the place your glute grows, mechanical tension, so being far out from the bench and the 'rock backward motion, also the height of the bench if perfect because youre pushing out of the deepest depth at the bottom
Contrary to this guide and in line with the comment above, you DO want the stretch to focus the glutes. You just have to make sure that you don't try to lift with your back leg. You want to lift with only your forward leg, and use the back only for balancing.
Also, lean forward a bit when you go down.
This exercise has always felt so awkward for me. I feel so wobbly and off balance and it feels like Im exhausting myself just trying to stabilize. Having the kickstand leg lower really made all the difference. Amazing I had never heard of this before.
Such fantastic info always! Headed out of state with no gym access and I’m really happy I have your channel to keep me working these next few months! Thank you
You’re the best thank you. I felt the stretch in the front on my leg, and actually liked it. Now new and better form. 💪
Absolutely incredible. Now I will go back to Bulgarian SS and implement all of these tips. Thanks for another amazing video!
Thank you so much for this!! Your Rebuilding Milo book and videos have helped me tremendously overcoming my patellar tendinitis issue.
Thank you for this video. I always did mine on a bench and now I’m getting better mind muscle with a lower rear leg elevation. Makes a bunch of difference. Thanks again!
Been in CrossFit for a month now and I live off this channel. Watching exercises day before class. I appreciate you so much!
Dr. Horschig is nailing this topic!
Many thanks. One of my favourite channels! 😍
This is and awesome tip for Bulgarian squats , been doing it with bench for last 12 weeks and had knee pain , this took away the pressure of the knee and got onto right parts glutes and thighs
Just what I needed, THANK YOU! BTW, your video on foot position on the squat fix my knee-pain problem during squats!
What kind of pain were you having? I stumbled upon that particular video on foot placement and my knee hasn’t bothered me since. I attributed it to stretching my hips but it might have been my foot placement all along
Thank you this was a helpful tutorial. I've always done it too high. Tried it lower and feels much better. Your videos really are the best. I always learn something new. Thank you
That's great advice, thanks. I always struggle with my back foot on a bench, so I'm glad you've taught me that's not necessary.
You make this looks very doable for a beginner 🎉
Finally ive been looking for a more detailed way to master this routine. Thanks so much
Thank you! This really has helped me a lot because I’m one of those people who have a difficult time with using a bench. Now I have options for better and safer results.
Wonderful tutorial. Thank you for this valuable lesson. I definitely will use this technique now.
This is the most useful instruction on how to properly do a Bulgarian Split Squat 🙏
THIS. My hip have changed since my children so i have some pain. My pelvis is uneven so i have i hard time with my quads and making sure i build even muscle. I appreciate your video so much!!!
Very cool thanks for the detailed tutorial.
Great video. I'm applying these valuable tips to my next Leg Workout ! 😜
Thank you for this. I always feel my back leg which makes it hard to focus on my front leg. Can’t wait to try it your way.
Now I understand. Thank you. Gonna add this to my leg routine.
Thanks for the lesson I was practicing the walking squat and this is a great exercise also
Good stuff... I love these!
Very well done instruction.
best video for bulg split squats thank you!!
I totally have been guilty of both the wrong ways you showed. Gonna try this out tomorrow 👏
Thx man, I needed this. Just did the Bulgarian split last week, was soo diffucult on the bench for me.
your work is amazing
Very nicely explained. I got a mistake I am doing . Thank you very much for indicating the mistake and making correction as well.
This is my favorite exercise! I'm going to try holding the weight on the side of the front foot to feel a better glute activation. Thank you!
Great video. I always hated Bulgarian split squats. Turns out I was doing them completely wrong. I can't wait to try your technique.
Thabk you! Finally able to understand this move and adjust my set up to be effective and not torture!
Thank you so much This exercise always felt so awkward for me and these tips and corrections that you showed should really help
Thanks! This helped a lot!
Thanks for the info 👍
Fabulous stuff
A little different from your video published two years ago,but I learned a lot in this video and definitely will try it.
great video!!
Thanks for these tips !🙂 Much appreciated. I'm going to try them. I was doing this exercise with my rear leg elevated on a bench (about 16" inches high) while holding dumbells in each hand. I found it almost impossible to maintain my balance. Also, it was difficult to hold my rear foot steady without having it roll to the outside. I'm subscribing to your channel now ! 🙂
Damn this helped me so much... thank you so much ❤❤❤❤
Thank you very much.
Incredible video …. Struggled to do it on bench today … knew something was off …..
This exercise, using a smith machine, is making my quads grow fast without doing 400 lbs squats. I resisted doing these for a long time but have discovered its an incredible exercise for quads and glutes
Can't thank you enough!
Very usefull , thank you💪💪
Finally 😁.
Perfect timing
The burn this exercise gives you feels great.
I really appreciate this try these
This solves my doubts on how to set up correctly for this movement
very useful, thank you
Ugh so much better now!🙂
Geez i kept trying to do this with a bench. I thought i was gonna break something. Thank you for this
My trainer has me do these with 40lb bells in each hand and hold the lower squat position for 1 minute. It’s brutal!
Thank you 🙏
I've only recently well for a while since I've done the spilt squat - I've improvised and used my sofa as I don't have a bench... I don't have any plates to use either.. I have dumbells.. ,- I do have a plastic box.. hopefully that will help LOL I had s feeling the sofa was way way higher for me and I felt the stretch in my free leg and also I struggled with balance... I hope this will help with that LOLLL I want to improve in my co ordination and that I hope will help :) Thank you for this video and I felt cool that I was on the same lines as you - considering I don't have much knowledge on this type of stuff I'm pretty impressed with myself on checking in with me 💓
Thanks a lot. I'll definitely try same side same leg since my hip mobility is very good!
good tips thx
Question!
What about holding a weight in both hands when performing the split squat?
Love the channel 💯
When I go for a walk I like using a street curb. Works very well.
I love using the stairs in my home for certain exercises when I'm not in the gym. With all that we have around us, there is really no excuse for not getting a good workout without a gym.
Big help!
Had VERY sore knees. Been doing the single leg squat as you recommended and knee pain is 90% gone! Up to 7" now. THANK YOU! Now wondering whether doing Bulgarian squat is much different or should I continue going deeper with single leg squat.
So simple and so brilliant. I'm certainly at fault for these mistakes.
I often worried that I had too low an elevation in my BSS.
After watching this video I now wonder if I am a bit too high.
I use a smith machine for these which largely solves the balance issues and makes loading simple. The best tip was about the bench height, it was only when I stopped using the standard bench and started using the lower roller support on the bench that I started to make real progress with these.
Thank you
Thank you for the height! I avoided this exercise due to not being able to do it with a bench
I'll be switching to plates on the floor. Thanks!
squat university has a nice short on how to initiate the bulgarian SSquat from a bench. Saw it once and using it every time i train legs. You sit on your bench first in a consistent matter. Straighten the front leg with the toes up and touching the ground with the heeel. Then you stand on that foot first before placing the back foot on the bench. This makes it consistent. Focus on 90% of the weight on the front foot and only using the backfoot for balance. Really love this exercise as I just cannot seem to squat comfortable, even with comically low weights. Just goin to progress on the BSS and combine it with something like nordic hamstring curls, some calve/tib exercises
This is soo helpful. I always question the height needed for a BSS.
This is amazing I appreciate it the help keep up the awesome work #SquatUclub
Thank you so much for your video! Could you also provide tips on how far in front to place the foot?
That's it, nice thx
I use the plate method too i like it better than bench
I quit performing this exercise because I felt off balance. Thank you for this video!
I stopped using the bench and use a few plates now. So much better.
Wow pretty impressive.
Nice ty
The best leg exercise
I've struggled with split squats causing pain in the front of my kickstand knee. I look forward to trying this lower position and playing with my foot position to see if that helps.
(Love the bare feet)
I'm having similar issues. Did it help?
This is awesome! Can you do the same type of format for a single leg Romanian deadlift? Thank you!
ruclips.net/video/Zfr6wizR8rs/видео.html
thankyou
You may get more out of this exercise by using a TRX Suspension Trainer to support the rear leg. I find that it provides a more natural range of motion and a perfect shin angle. Thanks
Can you touch on elevating the front foot, in order to get more range of motion
Good
Could you do a video on barbell split squats?
Great video. As always, thanks. A question though, can or should a person hold two weights? One on each side?
This video was a game changer , thanks ! I use a stack of little 5 lb plates because the larger ones have more holes to snag your heel or toe . I wanna spread the gospel to everyone I see at the gym doing wobbly Bulgarians from the bench !
How many plates do you use?
I'm making that first high mistake. Changing from two dumbells to one as well. My gosh, many things to correct
Could you make a video on how to fix a rotated pelvis to the right
I like to use a Smith bar in a low setting with a pad so I don't need to go on my toes and it's lower than a bench.
One of the best explanations on the BSS, I realised I have been doing it wrong all this while ...thanks a lot for correction. One question, what if you hold weight in both hands ? Is that optimum or should it be kept in one hand only for better balance and efficiency ?
that... why a kb/db in just one arm?
1. Weights on both hands makes balance easier (because the weights are equally distributed).
2. Weight on the hand opposite to the working leg will still be on the easier side, because it somehow mirrors the motion of the leg.
3. Weight on the same hand as the working leg will be the most difficult to balance, the motion and the weight are both on the same side. So your hips, being in an unstable position, have to work extra hard to counteract that weight imbalance that you've created.
I'd recommend you alternate with all of these options. If you're a beginner on this specific lift, I'd start with 1 and progress towards 3. If you're advanced, I'd say use it to your advantage. Change the way you hold the weight depending on what you're trying to achieve or to help get you out of a plateau (I do this when I get stuck on an exercise; work on tempo, change grip, change from barbell to dumbbells, etc... It helps a lot).
Great videos, thank you. Are rectus femoris exercises (sissy squats) necessary? It seems that they are risky to perform.
I notice that my hips start tilting to one side when doing bulgarian split squat. The drill to think about shin angle and back angle to be similar helps a little bit but still I'm not sure about the tilting hip.
I'm adressing this because I tend to get sciatic nerve pain (on the side of the quads) when doing bulgarian split squats (just bodyweight, rear foot on the floor or slightly elevated) daily and I think this might be why.
My toe tendon has been severed due to a tumor growing around it so I have issues with this exercise in terms of balance. Does my toe injury make a difference? I'll try a shorter height next time
Do you recommend Poliquin step downs? How do they compare to rear lunges and Bulgarian split squats?
When you say most people I imagine you mean based on their height or maybe more specifically their leg length? Please elaborate
Thank you for the video. Just wanted to ask,what the pros and cons of using weights on both hands and rather than on only one? Thank you!
You're going to have to use more of both the Quad and the Glute
Great tip on lowering the back leg! Two questions please: what are your thoughts about holding two dumbbells, one in each hand, during the movement? Should the toes on the back leg be flexed or extended? In one of your other videos on Bulgarians, the toes are extended. Thanks!
hi, as per my experience , if you are using this exercise to work on the glutes of forward leg, the toes position of the back leg does not matter.In fact, keep the best way you can support it(extended or the way we keep in a standard lunges).
What i can tell is if you are exerting pressure correctly on front leg by bending your body towards the front leg (like jeff explains in second part of this video: (ruclips.net/video/hiLF_pF3EJM/видео.html&ab_channel=ATHLEAN-X%E2%84%A2). The burn on the glutes is unreal.I have never felt that kind of engagement using any leg exercise.
Also, the back leg position shown in jeff's video does not suit me at all and causes ankle pain.so, you can use foot position as shown in this video with back leg flexed