split squats are the best IMO. they hit everything so well and also build up and strengthen each leg individually making both legs stronger for exercises like squats and deadlifts.
Thank you a lot! I've seen split lunges being confused with jumping lunges so many times on youtube, always thinking ... that doesn't make sense. Finally a good video on them.
step-ups , lunges, split squats, Bulgarian split squat is the phases. Also I like what you said in this video... however , you didn't show how to make the exercise more quad vs hamstring dominant and the main purpose of each exercise. Difference is knee over toe = more quads and you failed to load the hip as which is proper form and that is what utilizes more hamstrings and will emphasize the glutes as well.
Perfect explanation! I'm trying to improve my "gym English" to give my classes in English. You teach well, and your accent is easy to understand (I'm talking as a non-native English speaker)
Bulgarians for leg development, they are brutal but anyone who says you can't build big legs with just dumbells have never tried Bulgarian split squats, great video.
Hey barbend, I find I get really tight glutes and lower back pain the day after split squats but no quad soreness. Which of these versions is best to work my quads without causing these injuries?
Thanks for the content! I've used the reverse X over lunges with my athletes and myself to target tight IT bands with more of a dynamic stretch and its worked well too
Split squats look like something good to do while resting between sets on the bench or whatever. Trying to keep my heart rate up for fat burn in this crowded gym.
Hey BarBend, I’m new to your channel. I am doing a program with lunge iso holds and elevated Bulgarian split squat iso holds in it on the same session or leg day, and I’m thinking to get rid of them because I feel like they hitting same muscle groups, what are your thoughts on that?
@@chrisbaker7760 how isn’t he doing them right? First of all, his knee isn’t over his toes, if that’s what you’re thinking. Second, it’s ok for the knees to go past the toes. How do you walk up the stairs?
I've been doing goblet squats and notice that my right hip is now hurting afterwards to the point where I can't even run. Are these exercises better for someone with hip pain?
Do you have an opinion about doing the basic kind of split squat vs the Bulgarian split squat? Are they similar enough to do either, or do you prefer one over the other?
Depends! The Bulgarian variation is awesome for trying to focus on isolating the quads, but it can be limiting for some folks due to hip mobility/stability. So in the event someone has trouble performing them successfully, then the split squat is preferred for me (it has similar adaptations), but if someone can perform the Bulgarian variation and wants to focus on their quads + moving their hip through a greater ROM, then that's the preferred option. Generally, I'll prescribe normal split squats for most folks because they're a bit easier to achieve + learn, and at the end of the day, the adaptations are similar. Then as time goes on, we'll progress them to Bulgarians with heights for the back foot increasing over time. I think a better question worth considering with the two (if you have both down) is how they're being loaded because that will then shift more emphasis on stability requirements that comes along with each! So long story short, not really when it comes to general strength adaptations. - Jake
@@Barbend That was an excellent answer, thank you! I used to do bulgarians (dumbbells) and barbell lunges on the same lower body days, but I was running into an issue where, when my left leg was the back side one, the quad near my knee on that leg would become painful. I can do lunges now without this issue, but I haven't done any split squat versions. Today I'm starting a new program that will have regular split squats for a couple weeks then switch to bulgarians. I'm hoping that doing those regular ones first might ease my quads into being used to that position again by the time bulgarians are on the menu. Thanks again for the quick and insightful response! Definitely much better than what people expect out of youtube comment sections!
Both are great for quad development. Make sure you rotate your unilateral leg exercises (lunges, bulgarian splits, step-ups, etc) from mesocycle to mesoocycle while you keep progressing the bigger bilateral mevements with the most overloading potential (barbell squats, leg press, etc.). This is a simple but effective appraoch to growing bigger quadriceps. I hope this helps. Keep it up 💪🦵
That's a big question because I don't know your current training status, history and goals. And to be honest, I can't say one over the other without that information. Without knowing you (and if I was coaching you), I would argue to try and perform both on a rotating basis that equates volume/intensity (lunge one week, squat the next), or use one over the other for certain blocks. For example, if running is your main goal, then choose the option that makes you less sore while maintaining strength levels, as performance is the front runner of your focus. If your goal is to maintain running performance, while gaining strength, then I'd opt for the compound (squat) because it will provide with the most bang for your buck. From what it sounds like, you enjoy both and have benefit with both, but your time is pressed. So cater which exercise you choose on the hierarchy of goals for your current training. I hope that helps a little! I'm sorry, but I can't give you a straightforward answer without fully knowing your background. - Jake
@@1995Benzo actually you are supposed to let your knees travel past your toes in a back squat. My knees actually hurt if my knees dont go past my toes in a squat
@@war_josh1550 exactly. I know I’m late but the lower you flex your knee without allowing the ankle to flex the more force gets placed on your knee. Everyone should move with a full rom in their ankles cuz it’s more functional. Knees over toes is good
That totally depends on your level of training, goals, and experience. Mind sharing some context about your training, so I can better help? I believe 35 and 40 lb dumbbells! - Jake
@@Barbend @BarBend hey there thanks for the reply and regarding my training experience and stuff I'm 17 I weigh about 106lbs I'm pretty skinny I've been working out for maybe 3 months with just dumbells doing full body work like 3-5 days a week with 2 rest days usually doing 3 sets of each exercise and aiming for around 8-12 reps but I've always been struggling to find the right weight to lift in my exercises because when I go really heavy my form begins to break and I can't really make it to 8-12 reps but I really feel it and when I go to a lighter weight my form is way better but I don't seem to feel it quite as much even when I get to 12 reps and sometimes it's like a 5lbs difference it's weird and I only have a pair of dumbells if that helps as well and thanks in advance 😊
Full of visual details, straight to the point and clear. You sir have a new subscriber :)
Thank you! - Jake
This is the clearest video on this topic I've seen.
split squats are the best IMO. they hit everything so well and also build up and strengthen each leg individually making both legs stronger for exercises like squats and deadlifts.
Did these for the first time 2 days ago. I haven’t been so sore in a long time. Got to do them again soon and conquer them 💪🏽
Thank you a lot! I've seen split lunges being confused with jumping lunges so many times on youtube, always thinking ... that doesn't make sense. Finally a good video on them.
Best explanation ever. And encouraging for me with screaming knees.
Try reverse lunges - they put less stress on the knees
@@antricioa4754 this is true, I wrecked my knee snowboarding years ago, and never get pain with reverse lunges
Needed this just before my leg day workout, thank you.
I had been confused for so long, thank you.
I think in life we all kind of are :p - Jake
step-ups , lunges, split squats, Bulgarian split squat is the phases. Also I like what you said in this video... however , you didn't show how to make the exercise more quad vs hamstring dominant and the main purpose of each exercise. Difference is knee over toe = more quads and you failed to load the hip as which is proper form and that is what utilizes more hamstrings and will emphasize the glutes as well.
I don't like doing lunges so I have replaced them with Bulgarian split squats and regular split squats
Do you think there is a difference between a static lunge and a split squat?
Perfect explanation! I'm trying to improve my "gym English" to give my classes in English. You teach well, and your accent is easy to understand (I'm talking as a non-native English speaker)
Bulgarians for leg development, they are brutal but anyone who says you can't build big legs with just dumbells have never tried Bulgarian split squats, great video.
Split squat for me is a killer. I really hate doing it but the results cannot be denied. Combined with barbell squat rdl its a gg
My vote is for split squat. It appears that they have constant tension on the forward leg.
Thanks for this! I'm a newcomer to the fitness world so it's great to have videos like this
Nice breakdown of the lunge and the split squat. I have been wondering for a while what the difference between the two was. Thank you!
Thank you. I needed this video for proper form.
I do the Bulgarian with a yoke bar/ssb. It creates a lot more tension on my quads and glutes.
Well I finally feel the tension in my glutes. Although I feel it on the legs that’s up 90 degrees 🤔 is it right?
Commenting for the TH-cam algorithm
Killer video bruh I needed this for my workout
Hey barbend, I find I get really tight glutes and lower back pain the day after split squats but no quad soreness. Which of these versions is best to work my quads without causing these injuries?
Excellent video! Thanks so much. Keep it up, you will get a large following if you keep it consistent
perfect and on point explanation
Fantastically explained...I am now clear about the difference..
Excellent explanation
Hi, I thought that when you bend your leg, your leg should be 90 degree, your leg looks more like 75 degree. Which one is ideal?
Thanks for the content! I've used the reverse X over lunges with my athletes and myself to target tight IT bands with more of a dynamic stretch and its worked well too
Great variation! I should have included that one, too. Thank you for watching and commenting. - Jake
What's the reverse X? I've never heard of that one.
@@frederickjefferson2289 it’s also called a curtsy lunge
thanks for getting straight to the point! liked
thankyou for explaning them properly
Great explanation and demonstration. Thank you!
Great video!
Split Squat: 0:16
straight into it no intro nice
Great video! Thank you for being so detailed!
Split squats look like something good to do while resting between sets on the bench or whatever. Trying to keep my heart rate up for fat burn in this crowded gym.
Great video
I really enjoy your content. Thanks you
Thanks younger Amos.
Thanks, this video is really good !!
Hey BarBend, I’m new to your channel. I am doing a program with lunge iso holds and elevated Bulgarian split squat iso holds in it on the same session or leg day, and I’m thinking to get rid of them because I feel like they hitting same muscle groups, what are your thoughts on that?
I feel split squats in my knees. What cues would correct that?
Make sure your forward leg is straight. Your knees shouldn't be over your toes but over your heel. The guy in the video isn't doing it right.
@@chrisbaker7760 how isn’t he doing them right? First of all, his knee isn’t over his toes, if that’s what you’re thinking. Second, it’s ok for the knees to go past the toes. How do you walk up the stairs?
Probably make sure your knee and aligned with your heel (not twisted to the right or left of the heel).
Great clearly explained 👏
Thnxx bro for giving knowledge ❤️🔥
Very well explained 👏 👌 👍
Hi, thanks for the clear video. Can I ask why curtsey lunges weren't covered as a variation?
Very informative video
I've been doing goblet squats and notice that my right hip is now hurting afterwards to the point where I can't even run. Are these exercises better for someone with hip pain?
On point sir💪🏻
Thanks for sharing this detailed video, i will put it in my post-op rehab exercise list. Thanks a lot!
Would this movement also be known as a static lunge?
Thanks man
Superb.. Thank you
Isn't the side lunge also called cossack squat??
Thanks!
Thanks 😊
Thanks, extremely helpful
Do you have an opinion about doing the basic kind of split squat vs the Bulgarian split squat? Are they similar enough to do either, or do you prefer one over the other?
Depends!
The Bulgarian variation is awesome for trying to focus on isolating the quads, but it can be limiting for some folks due to hip mobility/stability. So in the event someone has trouble performing them successfully, then the split squat is preferred for me (it has similar adaptations), but if someone can perform the Bulgarian variation and wants to focus on their quads + moving their hip through a greater ROM, then that's the preferred option.
Generally, I'll prescribe normal split squats for most folks because they're a bit easier to achieve + learn, and at the end of the day, the adaptations are similar. Then as time goes on, we'll progress them to Bulgarians with heights for the back foot increasing over time.
I think a better question worth considering with the two (if you have both down) is how they're being loaded because that will then shift more emphasis on stability requirements that comes along with each!
So long story short, not really when it comes to general strength adaptations. - Jake
@@Barbend That was an excellent answer, thank you! I used to do bulgarians (dumbbells) and barbell lunges on the same lower body days, but I was running into an issue where, when my left leg was the back side one, the quad near my knee on that leg would become painful. I can do lunges now without this issue, but I haven't done any split squat versions. Today I'm starting a new program that will have regular split squats for a couple weeks then switch to bulgarians. I'm hoping that doing those regular ones first might ease my quads into being used to that position again by the time bulgarians are on the menu.
Thanks again for the quick and insightful response! Definitely much better than what people expect out of youtube comment sections!
Great 👍😃 thank u
What about the foot positioning if you have flat feet?
Excellent
So basically it is not possible to alternate legs when doing a split squat?
Split squat = both feet stationary
Lunge = move/lunge one foot/leg forward or backwards. If knee pain, easier to lunge backwards 💪
Which is better for your quads?
Both are great for quad development. Make sure you rotate your unilateral leg exercises (lunges, bulgarian splits, step-ups, etc) from mesocycle to mesoocycle while you keep progressing the bigger bilateral mevements with the most overloading potential (barbell squats, leg press, etc.). This is a simple but effective appraoch to growing bigger quadriceps. I hope this helps. Keep it up 💪🦵
if i only have enough space to program either a back squat or barbell lunges, which is more optimal for running athletes? i'm guessing the lunges?
That's a big question because I don't know your current training status, history and goals. And to be honest, I can't say one over the other without that information.
Without knowing you (and if I was coaching you), I would argue to try and perform both on a rotating basis that equates volume/intensity (lunge one week, squat the next), or use one over the other for certain blocks.
For example, if running is your main goal, then choose the option that makes you less sore while maintaining strength levels, as performance is the front runner of your focus. If your goal is to maintain running performance, while gaining strength, then I'd opt for the compound (squat) because it will provide with the most bang for your buck.
From what it sounds like, you enjoy both and have benefit with both, but your time is pressed. So cater which exercise you choose on the hierarchy of goals for your current training. I hope that helps a little! I'm sorry, but I can't give you a straightforward answer without fully knowing your background. - Jake
@@Barbend Thanks for the thoughtful answer. i really appreciate it!
Trying to fix my chicken legs...
Google suggest me a trainer work chicken legs
So I was doing a split squad the whole time... My gym instructor described them to me as lunges
Your gym instructor should watch this video then. These are 2 distinct movements and thus the training stimulus will also be different 🦵
What and curtsy lunges?
Bro which one should I do for improving my long jump
Search: knees over toes
Your welcome
I feel like I just watched somebody compare apples to oranges without ever talking about how they taste or their nutritional content.
It's a topical comparison video for a highly searched term. What in-depth content would you have liked to see with these two? - Jake
Holy fuck split squats are hard
Should knees go past your toes on lunges?
No you want to keep that from happening during the movement
Pedro Guanajuato he clearly does it in this video
NEVER let knees go past toes on any exercise! Ouch!
@@1995Benzo actually you are supposed to let your knees travel past your toes in a back squat. My knees actually hurt if my knees dont go past my toes in a squat
@@war_josh1550 exactly. I know I’m late but the lower you flex your knee without allowing the ankle to flex the more force gets placed on your knee. Everyone should move with a full rom in their ankles cuz it’s more functional. Knees over toes is good
How much weight should you be using for this if you don't mind me asking? also how heavy were the dumbells in this video?
That totally depends on your level of training, goals, and experience. Mind sharing some context about your training, so I can better help?
I believe 35 and 40 lb dumbbells! - Jake
@@Barbend @BarBend hey there thanks for the reply and regarding my training experience and stuff I'm 17 I weigh about 106lbs I'm pretty skinny I've been working out for maybe 3 months with just dumbells doing full body work like 3-5 days a week with 2 rest days usually doing 3 sets of each exercise and aiming for around 8-12 reps but I've always been struggling to find the right weight to lift in my exercises because when I go really heavy my form begins to break and I can't really make it to 8-12 reps but I really feel it and when I go to a lighter weight my form is way better but I don't seem to feel it quite as much even when I get to 12 reps and sometimes it's like a 5lbs difference it's weird and I only have a pair of dumbells if that helps as well and thanks in advance 😊
brutal prey eyes
Is the split squat better for those with long legs and a short torso?
Nope. They're both solid and the only difference between the movements and anthropometrics is your individual execution. - Jake
If you’re reading this Jesus Christ loves you unconditionally and He will never leave you 💛💛💛
Who cares, I hate both :(
Bulgarian Split Squats = Death. - Jake
Excellent video!
Great content