"Do you hate Bulgarian Split Squats?" "Do you want to hate them even more?"

@honeyartstudios

11 ай бұрын

Lol i hate them so much Dx

@efisgpr

11 ай бұрын

LMFAO

@alexandrudarye1111

11 ай бұрын

That sounded like a commercial ad

@OscarSR84

11 ай бұрын

😂😅

@tinal6594

11 ай бұрын

I just snorted😅😅😅😅😅😅😅😅😅😅😅😅😂😂😂😂😂😂

Worst thing about BSS is remembering you still have the other leg to do.

@ThePhinista

11 ай бұрын

Yes

@gussi123

11 ай бұрын

THIS!!

@solascripturaPR1517

11 ай бұрын

yeah 😒😒😒

@aojorel

11 ай бұрын

Damn you’re not wrong!

@spacebender7856

11 ай бұрын

You get the most relatable comment award.

Does anyone else get super winded and stay winded after doing them? I would be gassed even when I was in good shape with proper breathing within each rep

@Seven7swords

11 ай бұрын

Even heavy squats doesnt gas me as much as Split Squats. I can do 8 reps of 315 back squats no problem. I take a pair of 50 lb dumbbells and do 8 reps of split squats and I am wheezing afterwards.

@ShiniGorky187

11 ай бұрын

I'm a pretty good long distance runner and these things wind me like I just ran a race

@adamheck3013

11 ай бұрын

@@Seven7swordsI’m the same way man. Since I started lifting 10-11 months ago ish, I’ve always done Bulgarians AND back squats every leg day. Current all out max is 315 for 3 on back squats and even that doesn’t get me as gassed as a set of Bulgarians with the 70s. I usually take a 2 min break between sets, aswell as 1 minute break when switching legs.

@unexpectednoone534

11 ай бұрын

Same bro. My guess is it's because you need many reps to do it like you gonna do 10 or 12 reps to the left and you also need to do the same on the right it's like you did a 20+reps on squat and I also think balancing is exhausting on Bulgarian.

@drumrit

11 ай бұрын

Some exercises fatigue me way more than others. BSS gets me pretty good but walking lunges get me even more. The trade off is always between hypertrophy and fatigue, so I try to pick exercises that minimise fatigue but also give me a log of benefits.

These are by far the hardest lift. I get so winded and my glutes are sore for days. Nothing else destroys my glutes like these do

@busyrand

11 ай бұрын

These look fun.

@fromant65

11 ай бұрын

That last phrase could've been formulated slightly better

@ShiniGorky187

11 ай бұрын

@@fromant65 Your boyfriend did a good job too

@tree9306

11 ай бұрын

@@ShiniGorky187 YOOOOOOOOOOOOO

@HTXKOOP

11 ай бұрын

​@@fromant65Could have been left out entirely 😆

A tip I finally figured out for doing this with a regular bench is to go barefoot on your back leg and roll up a towel to sit under the ankle. It makes the position a lot more comfortable

@ohth8047

11 ай бұрын

I also do them in the cage so you’ve got a pillar to reach out and tap just to rebalance if you're getting wobbly. With these tricks they went from least favourite exercise to still least favourite but slightly more tolerable

bulgarian split squats are my main exercise for leg day! I just did them an hour ago and I love them.

@Chad_nick

11 ай бұрын

Same here!

@pudsla9427

11 ай бұрын

yeah dude I got upper back pain so putting a barbell on my back is pretty painful when I do regular squats and BSS's are a great alternative

Every time I do these I wish my toilet was higher off the ground the next couple of days

@PouloDebo

11 ай бұрын

😂😂😂

@catherinegarmon3027

11 ай бұрын

LOL😂

Damn dude, wish I had access to this content in my twenties.

@angelafeero

11 ай бұрын

Same! 😂

Excellent explanation as always. What if you hold two dumbells?

@kryptoniridium

11 ай бұрын

Your glutes will visit the backrooms for a moment.

@lonewalkerproductions

11 ай бұрын

​@@kryptoniridium😂

@Alex44081

11 ай бұрын

I was just going to ask this. I’m guessing we have 3 different variations now to choose from.

@mangymetal

11 ай бұрын

For quads hypertrophy 2 dumbells cause you limit stability muscles. For stability (ankles and hips) use just 1.

@boldtaa

11 ай бұрын

@@mangymetal Thanks for the explanation. I have always used two 25 lb dumbbells but I’ll try with one 50 and see how that works.

"Dp you hate Bulgarian split squats?" " *WOULD YOU LIKE TO?* " 😂

Totally have love and hate relationship with this move. I love how it make my legs feel afterwards but absolutely hate how it feel while doing the workout 😂😂

@sfudge

11 ай бұрын

Have you tried rotating your upper body on the way down towards the grounded leg (so it looks kind of like a dragon squat by the end)? My body liked the flow of the movement much more after that

@momokunn

11 ай бұрын

@@sfudge thankyou for the tip!! I'll try that next time I'm doing this move. It's actually just feel my legs gonna fall down and keep on shaking 😂

I haaaaate this exercise but I love the results ❤ it’s like laundry 😂 I hate doing it but I love clean clothes.

Thank you for explaining what changing weight location does for the body. It really does change the exercise.

I love bulgarian split squats because you can feel how you're not wasting your time and effort. I do hate heavy thrusters

Value to all 3 variations (2 of which mentioned in the video), but I think weight in both hands can also be also useful. Depends on the intention of targeting or generalism.

I feel like throwing up each time I do BSS .But that doesn’t stop me from coming back to it every other week ,it’s the best exercise for legs

I didn’t realized how difficult this exercise was until I started getting light headed and nauseous. Months have passed, I’ve got the technique down and also have the strength and balance but it still takes the wind out of me😂😂

It’s like he can read my mind, and knows exactly what I need.

Every time I see her Im so impressed.

@anibng

10 ай бұрын

She's an Indian weightlifter who won a silver medal at the Tokyo 2020 Olympic games.

It’s funny how a simple change like doing them on a rounded pad, instead of top of foot on a bench, made me like them lol. Just feels more compact and stable.

Best thing I've ever done for my knees and feet - BSS builds and stabilizes the small muscles that keep my legs and feet balanced and injury-free. I'm knock-kneed, have patellar tendonitis, and have toe arthritis. I can finally squat again without pain now that I've focused on BSS.

I've hated Bulgarian split squats Until I tried Pistol squats Never again, Apretiate Bulgarians

@solascripturaPR1517

11 ай бұрын

Are you able to progress to holding a kettlebell while performing pistol squats? Damn good work 💪💪💪

@Sk0lzky

11 ай бұрын

I've done pistols long before discovering bulgarians and that back leg component is just horrible. The balance and demand on the front/working leg glute is much higher but the end rom contraction makes me want to cry

@darlingfascistbullyboy

11 ай бұрын

Dafuq kinda spelling is that 😉

@robindhood9125

11 ай бұрын

@@darlingfascistbullyboymakes you really apretiate spell check, doesn’t it?

Great advice! Thank you so much! 👍🏻

*Holds weight in both hands* 🗿🍷

Yup- my balance betrays me at times 😅

Thankyou for giving advice and training to mirabai chanu ❤ u

Right on time. These are included in my workout tomorrow. Thanks.

I love doing them. I had a tendon in my foot get messed up from skateboarding and when I did regular lunges that toe would hurt when that foot was in the back, but these took that strain off and also its better than regular squats on my back.

Her smile after the lift made me smile! You go girl!

Did these last night w/2 dumbbells. Definitely feel the burn🔥🔥🔥

Thank you for this tip. I'm integrating this into my training.

Thanks squat university needed this !!! Request for a video on barbell rows I can never feel my back working during one plus my right shoulder caves in and hurts.

@prasannjitkumar780

11 ай бұрын

Reduce the weight...bend a little more like ed coan and pull ... contract the back and then release the bar. Keep a neutral wide grip

@kamalsharma7958

11 ай бұрын

Try pausing at the top and contract your scapula .

I used to lean because I felt more hit on the glute and the coach had me straighten up

I ran a few minutes over a 3 hour marathon and then blew out my right lower back and multi-compartment hip 10 days later. I tried to work through prohibitive pain for about 4 years, with my times getting worse and recovery time increasing. I finally saw a therapist last year and when we worked up to the BSS, I could tell they were just what I needed. intense as hell and definitely revealed my compensations. I'm still working on upping the weight, and as I do I go longer and longer without pain. here's to getting sub-3 this October.

Great tips. Thank you so much ❤

I have bad balance so I hate doing this exercise

I have no clue how to properly do a bulgarian split squat. My friends keep on showing me how to do it at the gym, but I just lose stability and I end up falling and having to catch myself

@TehUltimateSnake

11 ай бұрын

Sounds like you need to work on your core more.

@bigboi301slg

11 ай бұрын

I think he has a video on this channel that explains it pretty well, wish I could link it but try to search for it.

@vikingthedude

11 ай бұрын

Maybe go sober next time

@unexpectednoone534

11 ай бұрын

Try dumbbell lunges or reverse dumbbell lunges , it's an easier version of Bulgarian SS.

Thank you. Havent done these yet

I absolutely love BSS's! 💪🏽

Got to remember these cues! Thanks

It's a love-hate relationship, it's my favourite major leg exercise, but it also makes me consider using ring straps as impromptu rope

I tried this yesterday, woke up wondering why my ass was more sore than my legs (usually they're about the same amount of soreness). Good to know I did them right. Also all your videos have been extremely helpful and I wanna say Thank you. Dues Vult.

Squat University is the best channel to understand the mechanics of lifting weights

I do my Bulgarian Split Squats with an overhead barbell set up. I tried them in a front rack, but it was really awkward.

I love these. Just love them.

Did these yesterday and thought I wasn’t doing it right because I kind of felt it but not really in my glutes. Then I woke up this morning and shifted over to my side and LORD my buns and quads feel like I’ve been hit by a bus or something. Sitting in the toilet and walking up the stairs of my workplace is a pain right now 😂😭

❤Meerabai Chanu, pride of India

What software are you using to make those skeleton animations?

Creating instability in your hips is a great way to get a disk injury.

Surprised to see her here. Love from Nagaland!!

Honestly. I believe no leg movement is beneficial. Squats and deads are good enough. For us just striving to maintain and if a pound or two comes fine. However maybe for competitors might be different. I rather do my katas front stances and all that jazz. But DOC. YOU THE MAN.

i love them, i can do at least 4 good reps with 120 dumbells but i stick with 60 bc thats the weight i have available at home and jsut have very little rest between sets so it feels the same sorta.

@masterstranger1559

11 ай бұрын

a pair of 120lb Dumbells, 60 lb dumbells

스탠스 레그 쪽으로 무게를 들면 균형잡으려 하는 힘을 줄일 수 있기 때문에 더 폭발적으로 엉덩이 근육을 쓸 수 있다 반대쪽으로 들면 코어 안정성에 신경쓰며 할 수 있고 전면 엉덩이 가동성에 도움이 된다 또 힌지를 더 굽히는데에 신경쓰면서 트렁크를 앞으로 구부리면 엉덩이 근육에 더 큰 자극이 간다 조금 힌지를 덜 구부려 vertical trunk 자세를 만들면 조금 더 quad dominant

Awesome info, great videos one by one in your channel, i like and just nw subscribed

I don’t hate Bulgarian split squats. In fact, I love the results you get from them. Having said that, does anybody really love something that, done properly, should, at the very least, make you uncomfortable - make your muscles burn and perhaps tremble from exertion? I must say I like the satisfaction for having endured such a state, but I can’t exactly say that I love it. In fact, if I know I’m going to put in the effort to do it right, I kind of have to psych myself up for it.

No matter what I do I want this exercise to work my quads but this exercise emphasis more on my glutes

I had acl sprain around 6 months ago, please make some videos on rehabilitation of these kind of exercise.

Always wanted to ask this question… if you do the Jerk will there be one leg dominance?

Proud of u Mirabai love from manipur

I hold weights in both hands while performing this movement.

I usually grip two 45s and crank out 8 - 10 reps a leg w/ a slow eccentric & pause at the bottom.

Yeah I normally do both variations inside thigh and exterior side of thigh, but for a fact these squats piss us guys off the most. I'm always so pist the whole time until after I'm done.

Thank you. I'll try it

I stopped using Barbell Squats because I'm getting a bit old and didnt wanna break my back with progressive overload. Picked Bulgarian Split Squat as an alternative and I'm thinking breaking my back isn't a bad idea..

I do them on a smith machine so balance is taken care of my glutes, hammies and quads can go to absolute exhaustion

Thank you, I'll add them to my leg day

I do hate bulgarian splits, but only because I can manage so few of them with so small of a load, and because I don't feel too stable and have difficulty pushing the knee out. More like I hate my lack of ability in them and love the exercise itself.

@ruan441

11 ай бұрын

Do not hate your lack of ability or strength, we all started somewhere, there is a short video from this channel teaching how to do a proper bulgarian split squat. Tip: place the back foot on a 12" elevated surface for better balance.

Meera Bai chanu❤❤

Great tip

İ love this exercise not because im bulgarian but its realy works exellent.

My back quads always hurt when I do this or any lunge. So I avoid them

I do, but it’s because I don’t feel any glute activation and I only feel a burning feeling just above my knee caps 😢

@Greg-il3lq

11 ай бұрын

Just lean forward more

@gaj30

11 ай бұрын

your torso position will affect which muscles you work more. if you’re feeling it a lot in your teardrops thats bc you’re probably more upright. if you lean your torso forward you’ll get the stretch in your glute and hamstring

My body disliked Bulgarian split squats until I tweaked them on the way down to be more like a dragon squat Your body may want to naturally adjust center of gravity on the way down. Builds strength AND balance

can you do a video on how to work up to bulgarian split squats? i got sick for a few years and lost a lot of muscle mass, i can’t even do one without holding onto something in front of me :(

@leeniepielifts8806

11 ай бұрын

Then start with body weight and holding something for stability. Keep adding reps. Eventually you will be able to do then without holding on. You could also start with lunges, so both feet are on the floor (better stability)

I always use 2 Kettlebells to suffer more✨️

What⁉️But if it is the other way around, the weight goes in the hand opposite to the leg that is being worked to improve gluteal activation precisely because of the stabilization that it has to do.

Does anyone else's legs start falling asleep mid set? Been wondering if I've been doing bss wrong, I don't feel any pain but it's a bit annoying dealing with the sleepy legs lol

Bulgarians hurt my right knee for some reason and it feels completely different on each leg

@WTFBOOMDOOM

11 ай бұрын

There are about 8 million Bulgarians, I happen to be one of them, tell me who hurt you and I'll make them apologize 😂 Just kidding, though I really am from Bulgaria.

Notice the ATG shirt.

How does one do a BSS? My legs shake like crazy I can’t even do a lunge. What’s a good position to start with?

I have question. Which one is better? Bulgarian split squats vs step reverse lunges?

Serious question what is the difference as far as muscles worked between a Bulgarian split squat and a step up on a box?

@ThanenJ

11 ай бұрын

I would imagine they would be very similar. I'll leave this comment to see what others say.

@vikingthedude

11 ай бұрын

I shall subscribe to this thread as well

I always do two dumbbells. The single helps with imbalance?

It feels so uncomfortable on my back leg when I do it and I feel SUPER off balance

What we get both dumbells and do them? Is it best to just do one dumbell?

How much rest should you have between each leg

I always do split squats with a weight in each hand rather than just one. Does this mean im negating the benefits of either one handed squat or am I just getting both benefits but at a lower rate? Or does it just mean nothing at all?

I dont have any box or bench at my gym that goes to that height

I use two dumbbells on each side is that ok too I like it better than one

What about holding one bell with each hand?

So...if I want to hit my quads, I do it on the inside leg?

As a random average lifter who doesn't compete I just do single leg leg press. It's basically the same movement and you hate your life alot less 👍 Is there a dramatic difference if you are just trying to get think legs and ass?

@leeniepielifts8806

11 ай бұрын

A single leg squat is still a squat pattern. To build muscle all over you need to train the different patterns and positions, so squat, lunge, hinge, short and long positions

Does holding weight on both sides hurt the results?

Should you hold 2 dumbbells or one?

I always hold a dumbbell in each hand. Is that bad?

I use weights in both hands, what then? One heavier on the pivot leg?

I love them

Does doing single leg press on a Cybex benefit you in the same way the Bulgarian split squat does ? Please anyone .. I've only been working out for 9 months

I don’t hate them because they‘ll fry my glutes and quads. I hate them because I‘ll get cramps in my support foot from overextending and feeling the burn of the stretch on the quad of the non-dominant leg.

Yes, I do... I hate it hate it hate it hate it... But, I still have (!?) to.. 😞😑