LOL. That one foot hop waddle thing is exactly what I was doing. This is a game changer tysm

@chazgames3690

4 ай бұрын

I still do but I really shouldn’t be that lazy 😂

Split squats and lunges have done more for my leg mass, unilateral leg strength, and stability than a decade of squats and leg press.

@nidohogg4783

Жыл бұрын

Pistol squats are amazing, builds mass, strength and balance. Plus they look cool

@busyrand

Жыл бұрын

As someone who set the squat record for my D1 College, I do walking lunges for 400 meters around the track now, and have transitioned to intermediate shrimp squats... The single leg strength aspect has been fantastic for full leg development. I explode up into a jumping knee strike on each rep. It's great for full leg training. I'm in my forties now, and I wish I'd found this approach in my youth. I can exercise like this into my nineties.

@25-8

Жыл бұрын

Love that bro

@25-8

Жыл бұрын

​@@nidohogg4783 I am trying to get there but yes it does look cool 😎🤙

@LK-om2lp

Жыл бұрын

When you're doing the Bulgarian split squats do you set up like they are demonstrating in this video with both feet out and stepping up on one foot the one foot that you put on the ground is that more in line with your hips as opposed to your shoulder from an overhead standpoint so to speak

you helped me out to a degree i cannot even begin to explain

@mrceresa1

11 ай бұрын

Damn

I generally dislike youtube shorts, yet yours are the most informative and well done - I appreciate your short vids. Ove and over I want to not like the short, yet over and over again yours are so on point.

Someone thank that girl for me please Much appreciated Been battling with these split squats

I think we need a "Bulgarian Split Squat Dr." channel as well.

@traceylennon1204

7 ай бұрын

Hell...squats as well for that matter...They're always talking about your knees shouldn't be over your toes and shit!!

If are still struggling to find balance especially because of that bench....use a smith machine bar to rest your leg.....its round so you can curl your feet to get additional balance

I’d say it is subject to change depending on quad or ham/glute focus.

@ibiq619316

Жыл бұрын

Would you lean less forward for quad focus?

@rudeboyxlifts

Жыл бұрын

@@ibiq619316 not about the lean, it’s about the distance your foot is away from bench or whatever your placing your support foot on. The closer your foot is the more your weight should somewhat bias the ball of your foot which would engage your quads more. Think of split squats as more of a leg press, you can move your feet around and put the weight on different points of your feet which would bias certain muscles. Heals and far out = hammy, forefoot and sometimes I even do toes and close = quad and toes really hit the vmo.

@celery7810

10 ай бұрын

yeah but if youre trying to get the same distance everytime you could start with this then take a step back or forward

You are absolutely saving my body with every video. So many things I've avoided damaging myself with because of your tips

Life changing short indeed!! 💪

Never been this early on instagram but good to see the god of knowledge spreading it on here too!

@williamofhler5613

Жыл бұрын

He ain't no god. Just the good Dr. Of the gym universe

@calheaven

Жыл бұрын

This is KZread

And sometimes it’s too far but you think “ehhh maybe it’s fine” and then you try and then you learn

I love/ hate this exercise. It's one of the few that is so hard I'll get dizzy and have to sit down after but I've gotten a lot better.

@joshuaoommen4617

Жыл бұрын

Literally gotta take a 3-5 min rest before going to the next leg lol

You just changed my life thank you

My mind is blown!!! Thank you!!

Game changing. Thank you ! 🙏

As someone who has had issues with finding the right stance for the Bulgarian split squat, this video is a game changer.

This is actually super helpful thank you!

Wife and I just added these and we both were having this issue. Get out of my garage! 🤣 Also, thanks!

Thank you!

Great explanation I needed this

Thank you. This tip is very helpful

I wish we could save shorts because his tutelage is gold

Bulgarian split squat and kneeovertoes split squat helped fixed my hip imbalance.

@alexsolomou3579

Жыл бұрын

Atg split squat all the way man, it's way more functional for everyday life and has more athletic outcome. Bulgarians are harder for no reason to be honest. Besides, with atg split squat you can elevate the back leg if you want to make it more challenging and athletic

I needed this!

@traceylennon1204

7 ай бұрын

SAME 🙌🏾🙌🏾💯

This is actually solid advice

Great tip! Thank you!

I don’t think that there is a particular sweet spot. There is a range how to setup your stance without shifting too much and putting the weight on your stabilizing foot. If you stand with a wider stance you will hit the gluts and if you have a closer stance you will hit the quads more. I do 3 sets more upright and closer (completely destroys my quads) and 3 sets with more forward lean and wider stance (completely destroys my gluts)

That’s what I’ve been doing. Forgot where I learned it but I’m sooo glad you confirmed, as I trust your opinion lol 👏🏾

THANK YOUUUUAHHH 😃🤗🙌🏾🙏🏾

Helpful. Thanks for sharing.

Thanks for the tip...

Holy shit that IS life changing

This is useful and will use that method.

Bro I am subscribing I just did these today crazy

great tip thank you!

Thank you for making my nightmare possible with good form awwww I'll try tonight

Thank you 👍

Great video

How much of my back foot goes on the bench, is always what I struggle with

Bless you🦵🦵🦵

Tysm!

This is good for runners like me. Running is one foot on the ground steps. We need good balance at hip.

Sir.. Thanks a lot..

Thank I need this

Awesome sauce

Great!

Great

wow super helpful. i couldnt get it right which is why i didnt do them. What about Nordic curls😂?

I draw my foot's outline with white marker.

I was literally looking for this video kind of video yesterday! 😭😅 I saw it somewhere and couldn't remember where. I thought Squat University had it but couldn't find. I was like, yeah not doing these today and did my reverse Lunges till I could figure it out for the next leg day lol. Thank you YT algorithm! 👏😂

I just put my front foot as far back as my ankle flexion allows me to keep my heel on the floor at the bottom... if that makes sense. Helps me prioritize quads over glutes.

Finally 🥹

All those years. Now I know...

What if my balance foot cramps up like a mother?? Lol

Feels like this would only ever work if your body proportions are the same.

The problem with this method is that with that space between the legs, the movement is going to be much more glutes focused than quads focused. If you really want to focus on your quad I would advise to go more narrow

@nickdreezy2457

Жыл бұрын

Yeah I could see that, but luckily I would think that Bulgarians is more of an accessory movement for most gym-goers so they should get plenty of quad activation through barbell squats, leg press, leg ext

@felipe367

Жыл бұрын

Most gym goers barely touch a barbell squat and load upon the leg press

@Kickboxer7267

Жыл бұрын

I do bulgarians as the main leg movement and it is absolutely brutal. I do 3 sets with a narrow stance what completely destroys my quads like nothing else and 3 sets with a wider stance what rips of my gluts.

@cevizagaci31

Жыл бұрын

This is a quad and glute exercise (mainly). If you want to focus on your quads do leg extension, not bulgarian split squat.

@Kickboxer7267

Жыл бұрын

@@cevizagaci31 Do Bulgarian Split Squats with a closer stance and upright torso and tell me again that it doesn’t hit quads lol

Can’t use a bench too short.. I use the bar with a barbell padding

Would you recommend always holding a dumbbell on both sides instead of on just one?

I don't know how so many people struggle with this.

Is it good to go knees over toes on this movement?

Dear God I've been fighting this for a year

👌

My right knee won't let me do one sided motions for over a year now

Would you recommend using squat shoes while doing these?

That's what she said

:V .................. I'm gonna have to try this now because for the longest time I could never do my BSS right >:V

Does the foot that you place on the ground need to move more in line with the center of the body somewhat or does it need to remain at shoulder-width as if you were still doing a two-footed squat so to speak

How much rest should you have between each leg

I tried this and my front foot seems too far forward

Vital info

Ive got a bed i can use right?

it kinda depends, I don't like to go that far from the bench, it doesn't feel right for me

Can you use this for different heights? Or does this only work if you're doing them on a bench? I use a short 12 inch stool.

In another video, benches are discouraged as they are too high for the back leg. Has Squat U changed its mind?

question, I do this with body weight and my left glute don't seem to be working as much. How do I activate it more?

A literal pain in the a**

So people in Bulgaria have massive legs?

I had to buy bigger jeans after doing these for just 10 days

Does anyone know who that first video clip is from?

So many people load up on these and end up putting a lot more than 10% pressure on the back foot..... Me included!!

Bro I do this but 1 leg targets my quad and the other leg targets glutes idk how to fix it

I like squatting. Every time I try to do Bulgarians, I feel like I waste a lot of time setting up and feel out of balance and like I'm doing nothing. Even with light weight or no weight at all. Which tells me I'm actually weaker than I think I am. I'll try it this way and see if I can figure it out.

@woahblackbetty7691

Жыл бұрын

Pistol squats every now and again to test imbalances

Why do you want ur chest to be slightly angled? I was taught to have my chest straight up

Goddamn this actually helps so fucking much. I tend to avoid these for that exact reason like it’s just too much of a hassle to get it right I’d rather just do a different leg work out but I just tried this at home and damn that actually works perfectly and you describing how you should do and feel it also helps a lot cuz I usually have to do a few before I can tell that I’m not stanced right and then I have to do the lil hops n shit and just bleh. Anyways to sum it up thank you

No thank you split squats for me 😌

I struggle

The only thing concerning to me is the dude going barefoot in what appears to be a public gym... that's nasty my guy lol

160123 Saved

3 steps forward heal to toe

I just put 70-80% of weight on front foot. Keep it simple

I use her system, honestly is better

Save you lots of time :Knees don't go past toes, that's it mang.

Sis if you havnt mastered a normal back squat yet, do not do these. Walk before u run.

@benitocamela174

Жыл бұрын

Why not? That's silly advice

I got short legs so I still have to take a small step forward after doing this technique lol

The proper way to do it, is to skip it and do unilateral leg press ;)

Are both those girls pregnant?

i just don't do them.

Out of curiosity why not just do single leg squats? 90% of the weight through the front leg, why not just go 100% with a single leg? I can see this for rehab of the knee to rebuild stability but strength wise seems a loss ...

@TRJK

Жыл бұрын

Balance. And many people don't have the ankle mobility to do a single leg Squat with full ROM.

@7SpaceCase

Жыл бұрын

@J Kai so instead of addressing the weakness and mobility issues in the ankle and building up the strength with deep squat holds and isolation exercises to progress into the single leg. You what? Opt for a inferior exercise for an inferior ROM with strength gains based on percentage points that mean nothing expect to the highest level of athlete. Besides which the ankle mobility issues will lead to knee and hip issues. If you can do Bulgarian, which by the way the guy said 90% you can do a single leg to the same depth. Ankle mobility can change with proper training but it takes work and time, don't go for inferior movements just cause, use it to build up. And if you can't do a single leg butt to the ground, your missing serious strength gains.

@turkishdelight6032

Жыл бұрын

@@7SpaceCase Most people don’t care for the process of learning a single legged squat, and not having the mobility to do one does not mean you have horrible mobility. Some people just want to be fit and healthy, and those goals would be the most attainable through the path of least resistance. Single leg squats can be one way to build strength; Bulgarian or rear-foot elevated split squats can be another way. Why do many strength and conditioning coaches opt to leave Olympic lifts out of their athletes’ programming even though they increase power? That’s because you can use trap bar jumps, VBT, specific machines, or other methods to achieve the same results; the athletes’ training does not revolve around being good at Olympic lifts, so why would they go through all the trouble of overcoming the unnecessary learning curve and developing arguably extraneous mobility? Same logic applies to gymgoers who want to big up their lower body in a less prerequisite-heavy and more scalable manner

@7SpaceCase

Жыл бұрын

@Turkish Delight Ah so the single leg is the best way to be fit and healthy, if you can handle yourself unilaterally your in amazing shape. And the best part takes no gym membership or equipment to get there. Why would you post your excuses to not do hard work and push your body? And while I didn't say what you did about "horrible mobility", I will say that it does mean you have horrible mobility. You squat, God knows how many times a day getting in and out of chairs/toilets etc. And yet you can't do a single leg to the same depth as a Bulgarian ... next your putting these weights in your hands and still can't do a single .. buddy how does that make sense? The vanity of man will be its downfall. To work the body correctly is to understand the principles of physics, biology, and Chemistry. Figure it out with Math and then come talk to me.

@Alex-yq8mx

Жыл бұрын

@@7SpaceCase lol do a set of heavy split squats and then say it's inferior to pistols

knees behind toes is ugly asf. Knees over toes is where its at