Avoid These 3 Bulgarian Split Squat Mistakes!
ฝัง
- เผยแพร่เมื่อ 28 ก.ย. 2024
- Perfect your Bulgarian split squat with these tips!
Get my book on fixing injury here: amzn.to/3djgTpg
Get my book 'The Squat Bible' here: amzn.to/3qIcFun
Get workout programming: marketplace.tr...
______________________
Show Sponsors
- TYR: www.tyr.com/?g...
- Bandbell: Check out their amazing bars here: www.bandbell.c...
______________________
Subscribe to the channel: tinyurl.com/y2...
Recommended products: squatuniversit...
______________________
Connect with SquatUniversity:
Visit the website: www.squatuniver...
Like the Facebook page: / squatuniversity
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App
______________________
Music by DJ Spair - Amazed - thmatc.co/?l=0...
Music by Lord Kagemusha - The Difference (feat. Tha God Fahim) [Instrumental] - thmatc.co/?l=B...
Anatomy by @MuscleandMotion
![Get Rid of Butt Wink [Proper Squat Form Guide]](http://i.ytimg.com/vi/GuWxLb-iYlg/mqdefault.jpg)
![Get Rid of Butt Wink [Proper Squat Form Guide]](/img/tr.png)
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.
The stance set up tip is everything!!! I always waste so much time looking for my stance in this lift, thank you.
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😂
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-rondavis9438an hour? 3-4 sets of split squats can make it feel like hell
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!
Good tip on the length of the stance. I always just guess at where my foot should be.
Opening your hip for external rotation is KEY for glute activation.
This was absolutely beneficial. I was definitely too close or too far. Keep it coming.
She can now dunk jumping off her left leg..
And these tips are always helpful! THANK YOU
Definitely one of the best short tips video i have ever watched !!
As an exercise physiologist for 40 years this is a superb exercise, if done properly.
I do the split squat on rings.
Anchor leg inside a ring and squat.
Still love that lil song at the end
Wow you are just amazing! Very talented teacher,pure gold informations💪💪❤️❤️🌎🌎✌️✌️thank u so much 🙏
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)
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.
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 😆
Another great video! Thank you for the tips! :)
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.
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.
Remember hurting my lateral ligament when doing explosive split squats
Original exercise uses about a six inch high block.
Excellent - Thanks for sharing. Seems like the last point is true in most cases.
A great, concise video!
I actually managed to get my meniscus injured due to the improper form. Now I'm trying to pay attention to it as much as possible
Thanks for your videos They are excellent !! I purchased ‘Rebuilding Milo’ and ‘Built from Broken’ books . Reading through them now
Rumour has it this lady is still doing the split squat on her left leg to this day!
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..
On #1, what’s so great about having the exact same position every time? Is a little variation helpful; sometime more quad dominant, sometimes more glute?
Can anyone tell me what specific bands to buy to do the various mobility work that is showcased in this channel?
Does that first tip of extending leg from bench work if the bench/supporting leg stand is much lower like recommended in your other videos?
Does your book Rebuilding Milo cover hip pain and weakness all around when you’re squatting?
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?
Hey after I do pike push up, I can feel my right side muscle that connects the shoulder to the back my neck pulls my head towards my shoulder. I recorded myself and I’m doing the pike perfectly symmetrical
Hey man can you do a video about rice bucket training
So if I want to target quads, that stance setup is sufficient? Or should I bring foot in a little?
Hey Doc 👋❤
I've had lower back pain problem earlier and I followed your video it's good. But when I bent and stretch my back in backward I can feel the pain but not the opposite situation!! Is there any solution pls a safer one😢❤❤
I... I think I'm in love 😩
Tq 👍🏼
Now, she needs to do like 30 reps on her right side to balance it out lol
Great video!
What about the knee? I was always told the knee shouldnt pass the toes during the squat. Does that still apply or is that all bs? 😊👩🏻🌾
I’ve been in the gym for decades and have tried to perform this exercise and I always get knee pain. Maybe my knees can’t take this exercise. I can do all of the other typical leg squat exercises but this exercise make me nervous for my knees. 😐
I think it's a wide range, narrow for quads, wide for glutes, master all positions🗿
Could you please 1. Do an assessment of the various home based/streaming rounded fitness programs 2. The best way to get into weight lifting
Just curious.. Why did you not recommend using the plates instead of the bench (for lower stand height) here?
Don't know why you didn't mention about height of the back (you talked about it at your IG).
I thought in a previous video you said not to have your back foot to high?
In yer video "How To Bulgarian Split Squat 101" you said a bench was too high for the back leg. What's the current recommendation?
Hey!! Can u please tell how to fix disc fuse and slip disc?? It will be very beneficial for me. Thanks! Or any other person too can provide information, as I'm dealing with hell pain and locking waist due to this.
Why is too short or too long a bad thing?
In the other video you said bench height was too high. What height is correct then?
Hi 👋🏽 is it possible to make a video about stablizition for people who have osteitis pubis please ?
Rear foot max elevation height? I’ve seen some trainers w their clients foot just about glute height😮
S.O.S. Any advice for someone with very high arch who has ball of foot pain which is related to tight calf muscles and thin sole shoes. Podiatrists have me on orthotics for 20 years. Now my range of walking has reduced to less then 1km a day. Now i get calf/shin pain. I have very weak calf muscles with knots. I cant wear shoes without thick cushy soles otherwise i get bad ball of the foot pain
S.O.S.
Sos.
What is the song at the end called?
I literally can't open my hip up and my knee caves in everytime n i end up injured. Super frustrating. But thats why my legs are weak. 3rd world problems i guess 😖
I try and touch my knee to the ground
when I dont go with my knee over my toe during Bulgarien Split Squat, not shifting, i feel my Gluteus Medius much more, is this harmful because of for the knee?
Knees over toes is necessary to do this correctly. If you're feeling it most in your gluteus medius, I'd take that as a sign you're doing it right 👏
bro, she is fairly young, how are her toes so much disfigured at a such a young age? did she only wear high heels or something? that's insane.
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!
Love your hints n tips, use them as often as I can 😊, thank you! X
Thank you!!
I feel like he's the jock version of Murr from Impractical Jokers
Brilliant instruction. Thank you so much 👍
You’re welcome
I wish that i saw this before today 😪
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.
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. 🇮🇳
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
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'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?
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!
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.
How about introducing the other person in the video lol
Don't lie you just wanted to inspect her feet
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!"
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...
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!!
Is that a Squat U/TYR shirt? Are those available for purchase? Some collab apparel would be sick
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.
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
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 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!
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 know Aaron is too much of a professional, but somebody wanna drop Stephanie's IG in the comments?...............STalkers go do your work....👀..................🤣
Hello, Doc. Can you make a video regarding shoulder clicking sound during pressing movements such as bench press and shoulder press?
Hi mate!! I need your help.
I have somo problem with anckles and injury in that part. So i can't even squat or do exercices involve that.
I would like to se some exercices to endure anckles
Hi. If you want to improve your dorsiflexion, just do asian squats everyday.
Increase the time as you gain mobility, until you are able to be 5 minutes with no pain or discomfort.
Regards!
Thank man!!
This is my favourite TH-cam exercise channel.
So when I ride my bicycle at the 3rd mile I notice one of my legs more fatigue than the other how do I fix this? I think I’m pedaling wrong
A much more common mastake is to roll your shoulders over when using heavy dumbbells…
I love u doc. thank you for giving us proper forms and health exercises.
I wonder if i do the SL RDL with the dumbbell on the same side as i raise my leg, i should do the opposite in the bulgarian split squat to balance it out and get the best benefits from both? one working adductor stabilizers and the other working the abductor stabilizers?
@Squat University, do you think performing this exercise with a overhead barbell position can help force straight up and down movement? as the barbell would fall otherwise?
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
Can someone please explain this to me: i did glute dominant bulgarian SS yesterday and could totaly feel it in my left glute (non dominant side). However, i could barely feel it on my right glute.ANd felt it in my quad. Now my right quad hurts...if my feet and angles were in the same position for each side, WHY did i only feel this in my right quad!? Please help
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)
In another video, he explicitly says that using a bench for back leg support is too high for Bulgarian SS- instead you should use a few stacked plates. It's really frustrating when a fitness coach contradicts their own advice.
On another video - you insisted that a training bench is too high to do the BSS.. Here she is using a training bench ?
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.
Welcome content since im doing Bulgarians tomorrow
I’m more impressed how that wall can hold 450 pounds in bars. Gotta be some sort of structural code violation!