Single Greatest Leg Exercise (NO MISTAKE!)
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- เผยแพร่เมื่อ 22 ส.ค. 2024
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This is both the single greatest leg exercise and the greatest single leg exercise, and I’m going to show you how to do it step by step. The Bulgarian Split Squat or rear foot elevated squat is one of the best exercises you can do period, let alone for your legs. There are so many benefits to this leg exercise beyond just its ability to build up your leg strength and size without requiring any heavy duty equipment.
The additional benefits of balance, direct axial decompression not offered by a traditional back squat, and the functional carryover to sport make this a superior choice when it comes to selecting leg exercises for your leg day workouts. That said, this is one of the most commonly misperformed exercises you can do.
The tendency to make a mistake on either the descent of the Bulgarian Split Squat or on the return to standing is common. In fact, many will make mistakes on both portions of the lift, which essentially nullifies the tremendous benefits it can have on helping you to build bigger legs. To start, you may want to try this without holding any dumbbells at all. This will enable you to feel the movement without having your form break down under load.
Start by hopping far enough away from the bench with your front foot so that when you drop straight down into the squat, your front knee is bent to 90 degrees. If you don’t get far enough away from the bench you will find that your knee tracks much further forward than the knee on that leg, which will worsen an anterior knee pain problem.
From here, you want to simultaneously hinge at the hip while bending the knee. This will set your center of gravity on a downward path to the floor and keep your knee from tracking ahead of your toes. It will also help you to groove the path of the pelvis as it sinks downward and sets up the proper return to standing that you will need to execute if you want to perform this leg exercise properly.
Once at the bottom, the rise to the top has to follow the same path as you took to get down there in the first place. This means, that the knee must stay in it’s position as you simply press your body up to the starting position. If your knee significantly tracks backwards, away from the anterior front point, you can be assured that you will likely never reach full hip extension and you will be taking stress off of the quads at the same time.
This is not something you want to do if you are trying to build bigger legs. Instead, aim to maximize the stress directed to the quads while minimizing the stress delivered to the lower back, knees and hips. Perform this properly each time you train your legs and be sure to incorporate some single leg training into your leg workouts to be as strong and athletic as you possibly can be.
To train like an athlete with me coaching your every move, head to athleanx.com and get the complete ATHLEAN-X Training System. See how much bigger and stronger your legs can be by training them the way they are meant to be trained, like an athlete.
For more leg exercises and leg workouts you can do at home with minimal equipment, be sure to subscribe to our channel here on youtube at / jdcav24
I'm Bulgarian and everytime the Bulgarian split squat gets mentioned (since its so popular) I feel like we made it lol
I feel u
You did...it was first seen done by Bulgarian Olympic weightlifters...and Romanian deadlifts by Romanian ones. So...be proud hehe
Всичко сме измислили ейй
Literally same lol
Some of the best import AK's on the market AND one of the best single leg exercises ever, ya dun good Bulgaria.
I quit doing this exorcise a long time ago because it was causing me to have slight knee issues. Just simple explanations and tweaks like this make dangerous exorcises safe, and adds a huge bonus to your gains that you've been missing for so many years. I swear, half of my knowledge of fitness and health have come from Tony Horton and Jeff. I'm so glad these videos are free on TH-cam!
It wasn't causing you knee issues. You were causing knee issues.
What were you doing wrong that caused you knee issues?
@@bbvibrabb probably pushing bad instead of straight up ?
@@trevbarlow9719 any relation to Ken ?
@@mathdavies9546 No relation
Where are the fuckin muscle markers Jeff
Michael Jordan it ain't serious if there isn't any muscle markers haha
Michael Jordan thumb down for the absence of markers
Muscle markers all over Jeff's ass!
There aren't muscle markers for Jeff's ass because then his video would have to go to PornHub instead of TH-cam.
Justin Freeman mmm now that'd be worth watching ;)
1:07
Descent and hinging at hip
1:49
Tight thoracic spine
2:21
Focus on your knee, keep it in place on the way up. Extend through your hip.
We need more people like you, thank you for time stamps.
Thanks alot!!
As someone who suffers from lower back pain and disk bulge issues this workout has saved my leg day training. I highly recommend this to anybody who has lower back issues or is unable to use a squat rack or smith machine. The best part is you don't need to use a heavy load, I personally use a 22lbs (10kg) dumbell in each hand and do 10 + reps per leg for 4 to 5 sets. Thanks Jeff for being an incredible inspiration and teacher.
Respect.
InfamousMobz I have lower disk issues so I got a hex bar which has helped. But I'm going to add these to my routine based off of this video and your comment. Thanks.
same dude i ahve lower back issues due to my weak glutes and this exercise helped me alot
Damn, just finished legs, now I gotta go back to the gym.
I feel ya bro
I hate this exercise 😂 it always is the one that kills me. Brings me to the point where I think I have to puke 😂
7 years later he's still there
Love these! Always forget to add these in!
Sup love you guys
Cause they are friggin hard, man! But I do them because they're effective, have replaced barbell squats for the time being.
Dude I love your 5 minute exercise vids, good stuff
Jeff you made me realize how much I was really missing out by never doing legs. Now it's my favorite day because it hurts and burns so goddamn bad. Thanks man.
Don't skip leg day!
It's a whole different feeling when you do it with a perfect form! Feels way harder and much more efficient thank Jeff!
The best person by a country mile on TH-cam who actually explains why and what happens when you perform an exercise correctly and what happens when you don't do it correctly, thanks Jeff.
Jeff, didn't you say in another video that you should lean forward slightly at the bottom of this exercise? It's the video "Leg Strength Workout (Just 2 Exercises)". As a side note, I was rather pleased to be able to do this exercise with 80lbs in each hand a few days ago. You never really see anyone at the gym doing this exercise heavy. Stabilizing yourself to set up the exercise is half the battle.
Eric, it depends on what you're trying to favor. If you want to increase quad strength/size then you really should maintain an upright torso throughout. If you want to really bring up the glute strength and size you would do the sprinter lunge variation to shift the load to the posterior chain. If you want overall size and strength, you would lean forward slightly at the bottom to recruit the more powerful glutes to help you get "out of the hole" in the weakest range of the movement. Regarding your 80's, wow man, that's beastly! And you're not kidding, the setup is half the battle but it's just as fun as the other half, a mini challenge if you want to think of it a different way!
My PT, who works with athletes, had me lean forward on this following a hip replacement. It sounds like that's in agreement with what you're saying about recruiting the glutes and promoting stability, not just quad size and strength. What do you think?
Thank you for the response Jeff! And even more thanks for the compliment! Your explanation makes perfect sense. I tend to always feel my glutes firing slightly when I'm at the bottom so I may have to check if I'm keeping a true upright posture in the manner you demonstrated.
Eric Petrin b.s.
A competent chiropractor can fix that.
I knew something didn't feel right when doing these. I've been pushing back. Omg, I dropped in how many I can do, but they feel right now. Thank you!
I love Bulgarian split squats, I actually think I've gained more size on my quads doing these than I ever did with barbell squats! I like how you can directly target your quad and not have that feeling of compression in my spine and low back, I wish I could still do barbell sqauts but have to many disc issues so only left with the alternative leg exercises! Jeff is probably the best pt on TH-cam!
do u still go gym even with disc issues....
@@codemiles1 training glutes and in general the posterior chain muscles help a lot with the back pain. I also can't squat or deadlift anymore but I still train legs 3 times per week
I did this yesterday. Now my glutes, quads, inner thighs and hamstirngs are burning. Hands down one of the best leg exercises.
wow 361 like and ZERO dislikes? Call Guinness boyz
Amar Abidali i once saw 800 likes nd no dislikes on one of his vids
nope we got some 3 jokers .
Trump 2016. Hillary 4 Prison. I hit the like button everytime :)
what you talk of Dilpreet...can it possibly be true?
Amar Abidali انت مسكين للاسف
Thank you, Jeff!
This is very helpful for me because I keep having lower back issues with barbell squats. I'll definitely try this on my next leg day. Love the work you do here.
Thank you so much. The way you simplified the mechanics of the exercise into focusing on the knee is amazing. Thank you for stupid proofing it.
gave every comment a like because we're watching a leg day video
drew berrymore 👌🏻
drew berrymore you forgot my reply 😕
I want a like :
Can I get a like ? 🤷🏻♂️
what is a leg day?
it's my favorite exercise too.. because i am also bulgarian :D
Dude the first 8 letters of your name are the same thats badass🤘🏾
Kur
@@gideonamare160 it is common in some Balkan countries and Europe countries
@@selmanfejzic5474 no its not
@@krainex well not that common but that man got excited to much
I had knee pain for almost 2 years could not do exercise like that maybe until today haven't tried it since I did have an operation fix that one part but my knee was still hurting went to the doctor yesterday he said I can do these exercises and walk to without hurting anything he put a cortisone shot in my knee very very very little pain today maybe I can do these exercises for my legs wish me continue being blessed without any pain while I'm doing this Jeff has helped me to know how to lift weight safely to not hurt myself I've been diabetic for over 20 years lost a lot of muscle mass I've been doing exercises this is the fifth week what I can it's time to time to start working my legs now Jeff you are a God sent God bless you and your family keep up the phenomenal work Jeff
I just did Bulgarian split squats today. Love that movement.
I implemented this exercise into my leg workout yesterday and I have to say, I haven't experienced DOMS quite like this since I first started lifting. Seriously good exercise!
Also as someone who has bad knees, I can confirm that I experienced no knee pain during or after doing this exercise..
Jeff, you look just as young today as you did 3 years ago. I’m putting it down to your fitness level, nutrition, mentality and drive for success (got that from your London Real interview). You’re inspiration to the rest of us. Thank you.
The most difficult part of this work out for me is keeping my damn balance. 🤦♂️ I'm getting there tho. Thank you Jeff!!! 💪
for me its the backfoot...hurts like hell for some reason idk if somethings wrong with the joints there or what.
Ferg y yeah you should probably get that checked out or ask a trainer in the gym to check your form, unless you’ve already gotten it figured it out by now. I’ve done a lot of exercises with improper form and I can say there’s never been pain there for me.
@@fawgy3702
What this guy said^^^
use the Smith machine. It was a game changer for me.
once you build your calves up balance gets easier, just keep at it
pro tip:never skip leg day.
THREEIO bro never ever skip it... if you want to build muscle you need leg days..... leg days give you amazing body circulation and natural testosterone I didn't start to really gain until I started working my legs
What is leg day? Full body 3x a week bro
@@h.n.i.c.9989 how much times in the week you train them?
3 @@kristiyangrigorov5232
@@asharedo oh I train them 2 times a week. First 2 days I train upper and lower body for strenght/ wednesday is rest and the nedt 2 days I train for hypotrophy upper and lower
This is exactly what I needed! I was trying to figure out the knee position and body position earlier today. Turns out I hunch forward and push backwards. Thanks for the video!
Agreed, the best known leg exercise.. can really feel it isolating the legs, in contrast with the two-leg squat, which also incorporates other things and is more quad-heavy.
The single greatest fitness channel on youtube
I'll try this. hope it helps my running. left side stronger than right, some injury due to hip drop when running
best exercise for track athletes
I'm a former N.S.C.A C.P.T. and I'm putting together a program for my friend's son to get him dunking before his freshman season is over (just starting next week) with covid and everything I thought it would be best to send him videos of how to execute the exercises properly and I just want to thank you for this one as a former fitness professional. You absolutely nailed every key point I was looking for. I will be looking for your videos from now on with all the exercises I want him to do. I've watched a lot of videos I couldn't finish because there was something important left out or something I didn't agree with as proper form/technique. All it took was this 1 video to show me all I needed to see. This man is the real deal ladies and gentlemen. The N.S.C.A. used to offer a $1,000,000 liability insurance policy to its trainers back in my day because they had that much confidence in their certification program. They'd pay up to $1,000,000 for damages if one of their trainers caused a client any harm from the exercise program they designed for that client. Because they produced trainers of the highest quality like the one in this video. Excellent Job my friend! This is the first video I've ever commented on but I believe when u see somebody doing something exceptionally well, you should acknowledge it and let them know you appreciate it. Exceptional video and I appreciate the hell out of it!👏👏👏👏👏👏👏👏👏👏👏👏👏👏
I see an exercise on Sprint Project and come to this very channel for the explanation how to exactly do it. Thank you! 👍😃
"focus on the knee" thanks man. I was wondering why I sometimes felt it in the glutes and sometimes didn't feel anything.
Hey Jeff, I suffer from knee pain, quad tendinitis, and this is one of the first exercises that I needed very little instruction on and tweaking to actually not hurt. I love your channel
Your vid is SPOT On. Perfect execution. Weighted split squat is a killer leg exercise. Hammers the glutes and quads like nothing else and can be safely overloaded. In fact, these fatigue me as hard as heavy squats.
I've learned more from this guy than anyone. His channel is by far the best. Anyone will do well to listen to these videos.
camera guy needs to take a step back
It's not that important as the leg with the foot on the floor is the one being trained. You can either put your toe on the bench (like Jeff does) or you can lay the top of your foot on the bench. Either position works.
Dangit Jessie!
Did you assume the person’s gender?
+Billy Yang we all know its Jessie
@@TheSlimmshadyy most knew that it was a joke
As an athlete, I'd say this is the single most important exercise for me when it comes to improving speed.
Answers exactly the questions I was asking myself yesterday! Please, please continue the perfect home workout series with legs, back, etc.! The chest video is great!
I bought your workout program I'm on day 18 👍🏻
mike hawk ITS AMAZING I LOVE IT!!!
classic v how's it going so far any results yet?
ima just reply so i can follow what you guys are saying :D
Tristen Winfrey it's going good and yes. Just buy it you won't regret it.
We actually did this exercise in our leg workout a couple days ago.
This is my favourite leg exercise. Ladies, do this if your goal is to build the glutes.
María Celeste yes my ass checks are toast the next day.. same with outer quad
María Celeste YES DO IT IF YOU HAVE FLAT ASS IT WONT DO MUCH BUT STILL DO IT PLEASE
María Celeste hip thrusts, reverse hypers, and abduction work the ass the most then comes deadlifts, squats, lunges, press, etc.
Yea listen to Forte Astro.. Glute Bridges and shit are far more targeted. Also.. humans in general should do it since glute strength is rather important interestingly enough. Also I don't want to give unrealistic expectations.. most women who do some ass exercises will see pretty much no change.. there's a lot more that goes into it and muscle takes a long time to grow. Especially for women, some women worry about looking huge with weight training.. that's essentially impossible to do by accident, and depending on the expectation, literally impossible.
Yea hip thrusts are pretty amazing too, same with the reverse hyperextension. However I rarely see any women at my gym doing those for some reason.
Thank you I was going to do this wrong tomorrow!
I did this wrong yesterday.
Arnoldas Trumpickas O did this wrong today
I laughed at the honesty of your comment, but then realized it's me
Lol😂🏋️♀️
Great advice Brother! I've been a trainer & mixed martial artist for over 35 yrs & just want to play it safe, stay strong & maintain my overall physical fitness!
B Blessed 😇 Keep fighting the good fight!
Jeff thank you for keeping your professionalism at all times and almost never swearing! means alot.
Excellent my friend. Single leg training is key. If you are an athlete and not doing single leg training, you are missing out. Sprinting and cutting are both single leg pushes.
Here are some of my favorites:
1. Dumbbell or Barbell Step ups
2. TRX Bulgarian Split Squats
3. King Deadlift
4. Prowler Marches
5. Weighted Bear Crawls (this one has brought me tremendous gains!)
Any freewight exercise that requires you to use one leg independently of the other will work!
This is a great excercise. I can train legs without feeling pain in my knees and that's why I love it (even if I really hate it).
Thanks for the tutorial.
This knee tip is SO helpful
awesome video. this should help next week with my athleanx size program
Jeff you are so fucking smart, your knowledge drives me to learn so much more. Thank you so much for putting your time and effort into all this!
That one dislike is from Dom Mazetti.
who is he?
btd lover its a joke, hes another fitness youtuber and comedian, he always jokingly says that leg day is nonexistent and all day is arm day, stuff like that
@@noteventrollin9581 ok thankx
Dont hate on the Brofessor
Actually it was Vshreds
As someone who plays soccer, I love the exercise for what it does for the glutes and because its a great single leg exercise. Its also never given me any knee issues with previous injury.
Your videos are fantastic! I've been a competitive Powerlifter since 98. I've watched countless training videos but the way you compose yourself and present all the information, totally awesome.
More leg vids!!
What do you think about rowing machines in general? Waste of time or cause injury? Or a good machine to involve lots of muscles with low injury risk?
As always, changing lives out here, Jeff! I could not do lunges or split squats worth a damn and get my form & rhythm right. This completely corrected it & is killer where it should be (in the muscles) and causing no knee pain at all. You’re a godsend
I am OBSESSED with your videos so how is it that I just found this golden nugget??! I have been off balance in my split squat and totally avoid them altogether, but the info in this vid has helped immensely thank you soooo much.
I've been enlightened once again! #BrainGainz
and now i am as well
I even click on leg workouts if it's for Jeff
I've learned so much from this channel. Thanks very much for making such excellent and professional training publicly available!
Jeff
here's a thought of a video u can do. more than anything a trick or advance tip. after any heavy or moderately heavy lift failure or almost failure. put down the weight, take about 3 large breaths. lift again and do as many as u can. this has made a world of a difference in my strength and muscle gain. sure this will help many. thanks again for ur videos
Thanks Jeff, another helpful video!
thank you Jeff.. always helpful
I started watching your vids the sunday, hell now im working out in my house after uni you gave me so much motivation, and i love the way you explain the workouts and what is the best way to train. Keep the good work Jeff!
this is a great exercise for me because I can't tolerate too much spinal loading anymore and I've had two knee surgeries so I do intensity capping where I do my surgery leg the right leg first and cut my reps at the same point on my left leg
Love this movement
thanks your the best. keep it up mate
I've recently restarted squatting cuz I missed the lower body stim. I quit because I have L5/S1 anterior bulge (@20% slipped disk). I keep it low weight (120 lbs) and go high reps because the muscular stability feels good and right to me. THIS single leg move is a great add on. The vertebral foramens (nerve outlets) are only slightly closed so no impingements, no stabbing nerve pain--just normal hip tightness. SO... thank you very much, bud. This is huge for me.
These have changed my life.
Im tall with tight tendons, these really help me focus weight on my quads with absolutely no knee pain or tightness or anything!
i still squat, and use kettlebells, but these have been my answer to focusing on quad development (along with going flat/deep-enough on regular squats)
Such a good alternative or complement to squats, they really allow me to just hold heavy weight and complete reps without any weird tension on the knees
Thank You.
more videos like this!
I've been doing them wrong for months. The full potential starts today! Thanks Jeff!
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.
This exercise is way harder than it looks! The first time I did them my legs were sore for almost a week!
Never clicked so fast in my life.
Awesome as always Jeff! You just break down EVERYTHING not just the movements of how to do the exercises properly but you break down, simplify and explain everything so in depth so no one is left scratching their head at the end of a video because they missed something or were unsure.
Also thank you for posting these videos. You're a great trainer and I always look forward to your next video!
@Athlean-x, Can you come up with an easier version of this exercise? I find it difficult to balance on one leg.
Lunges
I usually get very uncomfortable on my back foot when doing the BSS. What are the causes and what can I do?
Substitute the bulgarian split squat for a Front Foot Elevated Split Squat. It has a lower demand for flexibility than rear foot elevated.
Maybe you're putting to much weight on the elevated foot! I had the same problem, until I tried to lean a bit forward to really focus on the standing leg. Really try to drive up through the standing leg! Let me know if it worked for you as well :)
I had same problem then padded bench with a sofa cushion. I use same method as Jeff with top of foot on cushion and have never looked back. I don't use weights and this is by far the most effective leg exercise I have come across. If you can persevere with it you will get great benefit.
I had the same problem til I noticed in another video of Jesse doing it where he had his shins on the bench too and Jeff didn't say it was incorrect or anything, so I'm assuming that its alright to do that. I've been doing it like that recently and I haven't had any problems with too much pressure on the foot. I know your comment is from 2 years ago but if someone else has the same problem hope this helps.
Works the glute meds nicely. Helped me a lot in reducing my itbs pain
Thank you very much Jeff I appreciate you showing the form I'll be using the exercise more now
i guess Jeff changed his camera gear.....right???
btw jeff nice tips....and could you do a video about hip exercises and mobility
Damn TH-cam recommended me a video early as heck
I watch Jeff's stuff first, sometimes that's all. I've never bought anything but he's a great teacher, academically he's right on, not too deep and not too shallow. Time well spent listening to this guy.
Great information, Jeff! I am 62 and have been working out consistently for 42 years. In that time with age and training, I have acquired a few injuries (slight arthritis in one knee and a bicep tendon inflammation) which have been quite aggravating and painful but I have been working through them never the less. I have been fortunate to come across your training methods to work around these issues and find relief. Your information on proper leg squatting with leading with the hip first versus leading with the knee has relieved me from being at a 9 threshold of inflammation to a 2 after a work out recently. Your chest cable work outs are great as well. This gentlemen knows his shit! Thanks again, Jeff. Sincerely, the Breeze
I always end up using the back leg to help get me back up. Is this an issue?
Please make a calves workout vid too !
sylentdrifter calf raises work pretty well tbh
My favorite lower body exercise...and I’ve been doing it wrong for 20 years.
Thanks for the tip!
Jeff you should do a video about the VMO in correlation to patellar tracking and how to isolate it (as much as possible) to combat dominance of lateral quads
Hey Jeff!
Jeff, what info do you have for leg workouts with plantar fasciitus?
Jeff gets straight to the point. No bullshit. Love him!!
Your videos always motivate me to be master of what I do.
jeff i have a question, im a basketball player and was wondering if your workout programs include plyometric exercises that help with jumping ability, vertical etc. thanks!
hi man, if you check his training he actually uses a lot of explosive exercises, the problem is that is not focused for basketball players but to athletes in general
giuseppe sarmiento ohh ok i see, thanks a lot! ill be checking his programs put
out*
Steven Betancourt Ortiz d
Steven Betancourt Ortiz f
Everyone's doing this at my gym now
Jeff can you make a video on how to strengthen VMO muscles? I got chronic patellar dislocation and with your expertise I think you would help a great amount of people.
your shoulder vid. the one that u keep your elbows to the wall helped me get rid of problems.
Yo Jeff. Great stuff, and awesome isometric leg exercise! I've often thought one of my legs is slightly stronger than the other, and this would both show me any strength imbalances and also help iron them out :D
Could we put our front foot and knee against a box or a wall to make sure the knee doesn't move too far back or forward while learning and improving technique?
Hi. I'm fat
dreamgetter13 lol! that's a good one!
Bumpy Bum #*SkinnyFatGang* #SkinnyFatGang
Well please enjoy an extra large pizza on my behalf!
Hi fat, how's it going?
Bumpy Bum Hi, I am thin. We should be friends. Fat and Thin would rule the world.
Awesome info!
Only thing to add is, if your going with the bar, do the exercise a place with safety pins in case you can't handle the weight- very important!
I used to think this channel had the dumbest stuff available, and he was just trying to sell his programs. But once I noticed I was having pains in my knees and shoulders, I watched his videos. And I have to say, these are definitely the best exercises for staying safe and getting stronger. I love this channel!
How do you avoid getting stretch marks when you work out. I do alot of push ups and i got a strech mark on my chest .