I wish demos like this would put more of an emphasis on the angle of the hip joint, its true that the forward lean gets more glutes and upright gets more quads but not purely as merit of the upper body position. Notice how the one on the left has a lot more bend in the hip (because the upper body is leaning forward) while the right one has a slightly greater bend in the knee (because the knee has to travel further over the toes to conpensate for the upright posture.) Its the degree of flexion in different joints that determines degree of involvement of different muscles, it just so happens that this example is a great simple cue to differentiate between the two variations.
Quadriceps are the dominant muscle being used, regardless if your toes go past your knees. But having your toes pass your knees does cause better hypertrophy for the quadriceps.
any knee flexion is quads yes but the knees over toes is not the thing being showcased here its the hip hinge. one is more hinged and resembles a slightly standing hip thrust while the other is more vertical squat which is much more quad focused
Awesome distinction! How do you prevent knee pain after doing a lot of lunges and split squats? I've been training them for about 6 weeks now and my knees have been killing me.
i just stumbled upon your channel, omg😍 i’ve been lifting for awhile & the way explain form is exactly how my brain works!! very visual and amazing for visual learners or honestly anyone, thank you so much for giving out content like this!!! you help way more people than you know👏🏼👏🏼🥹
Wrong 1st one is for more quad then glutes. Glutes will engage when your front leg far from bench and you go all the way down. If you put the weight in front of you you will feel more quad
She has multiple certifications and years of experience. So not everyone is a fitness trainer, but she has the qualifications and experiences to back it up.
This is wrong lead leg further away from the bench and sitting/leaning back into the bench will be glute and hamstring dominant leaning forward and lead leg closer to bench is for your quads… Forget everything and think about it mechanically where the load will sit with each
Clever way of explaining the difference
She doesn’t explain which helps which.
@@eaaddzzzz let’s not get picky. She’s left some for you to workout yourself 🙂
Nearly a 100 likes and no ❤️ yet….😢 😢 😢
Wow honestly this is the best explanation of this I’ve ever seen! Been struggling with this the past month hitting glutes instead of quads
I wish demos like this would put more of an emphasis on the angle of the hip joint, its true that the forward lean gets more glutes and upright gets more quads but not purely as merit of the upper body position. Notice how the one on the left has a lot more bend in the hip (because the upper body is leaning forward) while the right one has a slightly greater bend in the knee (because the knee has to travel further over the toes to conpensate for the upright posture.) Its the degree of flexion in different joints that determines degree of involvement of different muscles, it just so happens that this example is a great simple cue to differentiate between the two variations.
Body leaning forward... like an escalator.
Yes!! I’ve always felt BSS in my quads until I simply stopped going down as deep. It’s the same for my BB squats too. Parallel or less is good for me
Showing off the delt cap and the triceps pop!!!
Thanks a lot! I always thought my glutes were absolutely dead because the elevator move fried my quads but the glutes barely registered
Thanks for this guide
I really like the way you explain it. It helps to reinforce the movement
Thank you so much. With the escalator in my mind I dont have back pain anymore and feel it so much more in my glutes!
tricep and forearm looking really good girl!!
True. Perfect lightning too😏
I love this! That's really helpful, thank you!❤
Thank you, this really helps!
I've never heard this before. Surprising considering the amount that i watch.
I was about to say the same thing. Cuz everyone built their glutes while doing the movement for the quads so…
That was straight forward! Thanks!🎉
I feel them in my quads and glutes when I do them.
Excellent
Quadriceps are the dominant muscle being used, regardless if your toes go past your knees. But having your toes pass your knees does cause better hypertrophy for the quadriceps.
any knee flexion is quads yes but the knees over toes is not the thing being showcased here its the hip hinge. one is more hinged and resembles a slightly standing hip thrust while the other is more vertical squat which is much more quad focused
Great tip!
my fav is an inbetween: forward lean plus forward knee travel, best of both worlds
Great tip
An apt song choice for bulgarians 😅💪
Great que.
Awesome distinction! How do you prevent knee pain after doing a lot of lunges and split squats? I've been training them for about 6 weeks now and my knees have been killing me.
I have a LOVE/HATE relationship with Bulgarian Split Squats!
ah damn, should have seen this before my workout today. i hate them either way!! lol
Me too. I start rolling my eyes the MOMENT my trainer drags out the bench. 😫
When I do try to do this "I am more of a Vibrator"
Didn’t know that!!
I feel like you could do an epic cosplay of Aloy from Horizon Zero Dawn.
Very strong Body ❤❤❤❤❤❤
I prefer the 1 move. And you?
🙏🏼👍
🎶
I hate this exercise so much, I can hear my legs screaming when doing it.
If your knee is over your toes. It hits always the squats and it’s perfect for strong knees.
Fir
Wrong, Hip+Knee angle, not torso angle. Your hip angle is basically the same.
you failed to observe a lot of things in this video.
i just stumbled upon your channel, omg😍 i’ve been lifting for awhile & the way explain form is exactly how my brain works!! very visual and amazing for visual learners or honestly anyone, thank you so much for giving out content like this!!! you help way more people than you know👏🏼👏🏼🥹
Wrong 1st one is for more quad then glutes. Glutes will engage when your front leg far from bench and you go all the way down. If you put the weight in front of you you will feel more quad
No
no. any movement with more hip hinge and involves more hip thrust engages more glute.
these are both quad dominant but left is 100% more glutes
😂😂😂 all people are Fitness Coach Ot what
She has multiple certifications and years of experience. So not everyone is a fitness trainer, but she has the qualifications and experiences to back it up.
This is wrong lead leg further away from the bench and sitting/leaning back into the bench will be glute and hamstring dominant leaning forward and lead leg closer to bench is for your quads…
Forget everything and think about it mechanically where the load will sit with each
Both are wrong girly
Can you explain instead of just saying “that’s wrong”?
@@laurlaurmarmar7697 have you had any spinal injections?
Me crying in my room at 2:00 am cause seeing this reminded me I forgot to do this today in my leg session! 🥲🥲🥲🥲🥲
Nobody forgets BSS. They haunt every gym goers dreams😢