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Avoid These 3 Bulgarian Split Squat Mistakes!

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Perfect your Bulgarian split squat with these tips!
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Опубликовано:

29 авг 2024

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Комментарии : 295

@galadrix4528 Год назад

Big props to the lady she's been doing the infamous bulgarian split squats the whole time!

@madeline569 Год назад

On only one leg as well! 😮

@hoshiyarsinghyadav2357 Год назад

😂😂😂

@skither4305 Год назад

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)

@johnsmoak8237 Год назад

@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!!

@knowyourg658 Год назад

That’s how she got all thick 👀👀

@Nagalifts Год назад

1 year into gym and now doing this with 32.5kg db each hand. Absolutely a masterpiece exercise, glutes and quads killer

@TheCJRhodes Год назад

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.

@kofio7581 Год назад

Wow that's good going, I'm 4mths in and only doing it with 20kg dumbells.

@smokeymcpot69 Год назад

@@kofio7581I'm starting off with 10kg 😅

@SubstituteTeacherGarvey Год назад

I like to start with no weight, increase to dumbbell a decent weight then go up without a break and repeat opposite leg.

@Dimensiom 11 месяцев назад

@@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.

@martian__Z Год назад

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.

@fdu6 Год назад

You're a little messed up, brother

@austinohlrich9370 Год назад

Lmao as a dumbell-only-home-gym haver, i feel you.

@OliviaBloomLuxuryCo.-hn1do 7 месяцев назад

Bulgarian SHIT squats As Hana Oberg calls them because of the intensity of it. Love hate relationship right😂

@markrobinson518 Год назад

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!

@madeline569 Год назад

Watching her knee go in looked so dangerous and painful, I hope everyone sees this and avoids these injuries, thanks for sharing this knowledge

@ohiomp7606 Год назад

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.

@panemanager Год назад

If it ain't burning with 5-10 reps add more weight! lol 😄

@stoppls1709 Год назад

imagine counting reps, keep going till you can't walk anymore 😹👌

@ssgamer5693 Год назад

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😢

@a-a-rondavis9438 Год назад

@@ssgamer5693I can kill my legs with split squats in about an hour lol.

@anon8633 Год назад

@@a-a-rondavis9438an hour? 3-4 sets of split squats can make it feel like hell

@carolinewhitelaw1068 Год назад

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.

@TheCJRhodes Год назад

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

@vtmegrad98 Год назад

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!"

@LauraRodriguez-kv9np Год назад

The stance set up tip is everything!!! I always waste so much time looking for my stance in this lift, thank you.

@ameliabeckett7794 Год назад

Love your hints n tips, use them as often as I can 😊, thank you! X

@SquatUniversity Год назад

Thank you!!

@chriso3995 6 месяцев назад

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 :)!

@ArtbyPaulPetro Год назад

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!

@rockon8174 Год назад

Start doing Leg Extensions

@Sjs9000 11 месяцев назад

How’s it going so far?

@valerie.mccaffrey 9 месяцев назад

Did it work?

@TonyTouch831 Год назад

This is why I follow @squatuniversity Always looking out for us before and when an injury occurs. Keep up the great work 👍🏼

@SquatUniversity Год назад

Thanks for watching!!

@Linda9.12 Год назад

Brilliant instruction. Thank you so much 👍

@SquatUniversity Год назад

You’re welcome

@kevinroark5815 Год назад

This is my favourite RU-vid exercise channel.

@pakuleo Год назад

The best video on Bulgarian squat I've seen so far, thanks

@MrMacgyver69 Год назад

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!

@ecostatic5739 Год назад

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😊

@josedavidmelerosuso7276 Год назад

Hi. I use the height of my knees as referral. Warm regards from Spain!

@cjjams7930 Год назад

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

@louieestrivo 6 месяцев назад

I love u doc. thank you for giving us proper forms and health exercises.

@adace9634 Год назад

She can now dunk jumping off her left leg.. And these tips are always helpful! THANK YOU

@karlhungus545 Год назад

Good tip on the length of the stance. I always just guess at where my foot should be.

@Violet_Visions_ Год назад

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.

@kevindittler6524 10 месяцев назад

Doing these with rehab on the knee has really helped. Proper position body weight has started to get my legs back! Thank You Very Much!🙏😊🏋️‍♂️👍

@leehall6585 Год назад

This was absolutely beneficial. I was definitely too close or too far. Keep it coming.

@kaickoliveira725 Год назад

Welcome content since im doing Bulgarians tomorrow

@keljerel Год назад

Opening your hip for external rotation is KEY for glute activation.

@pacmanfl Год назад

Variations: 1) forward torso, forward shin 2) forward torso, vertical shin 3) vertical torso, vertical shin 4) vertical torso, forward shin Because of moment arms: #1 is a balance of quads/glutes #2 is more glute dominant #3 biases the quads #4 even more quad biased I like to keep my rear foot no higher than mid shin.

@wilfredv1930 Год назад

Best explanation of bulgarian split squads ever! thanks

@swingtrader3816 Год назад

Definitely one of the best short tips video i have ever watched !!

@josedavidmelerosuso7276 Год назад

Another important tip is the height of the steps/bench you'll be using. Take your knees height as referral. Regards from Spain 💚!

@AbhishekThakur-xj7sp Год назад

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. 🇮🇳

@richsj1106 10 месяцев назад

The set up was really helpful. Thanks for all that you do!

@omdc535 2 месяца назад

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.

@MickeyMouseMK Год назад

Great tips. Thanks to you I started to do Bulgarian Split Squat! 👏

@SquatUniversity Год назад

I’m glad to hear! How are they going so far?

@agrlklarkemirenpanda660 Год назад

@@SquatUniversity I can`t do barbell squat due to right hip pain. BSS is working great for me. No pain so far.

@koolertrek Год назад

As an exercise physiologist for 40 years this is a superb exercise, if done properly.

@TraderCarlsson 7 месяцев назад

Changed my life with this part 2:35

@XJGopher 6 месяцев назад

Nice video, thank you for the recap at the end.

@efrainvazquez6974 Год назад

Most have no idea how beneficial this channel is. You can literally save hundreds of dollars if you stop going to the chiropractor and start doing a couple of these exercises daily.

@masterpo160 11 месяцев назад

I feel like he's the jock version of Murr from Impractical Jokers

@Matt_but_call_me_Bob Год назад

Very challenging for gen pop. These tips are super useful.

@sw4841 Год назад

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.

@iradairenamirzojewa1575 Год назад

Wow you are just amazing! Very talented teacher,pure gold informations💪💪❤️❤️🌎🌎✌️✌️thank u so much 🙏

@katiedavis5861 11 месяцев назад

Thank you! I struggle so hard with these

@alexchandu-lall9494 11 месяцев назад

Excellent video. Excellent explanation! Love the content!

@cmar601 Год назад

great tips

@jayoheyo9750 Год назад

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...

@sharmawade5498 11 месяцев назад

Thank you for your Awesome tips! 👏🏾👍🏾

@coach9363 Год назад

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.

@TheMercymerz Год назад

Best tutorial I've seen on these! Thank u!!

@SquatUniversity Год назад

Thank you!

@jimmydavis106 Год назад

Quick and to the point. Thank you.

@michaeljames2250 Год назад

Good stuff. On my list for Thursday

@ozzy6162 Год назад

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.

@Coover90210 Год назад

"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!

@stepantrofimovich751 Год назад

Excellent - Thanks for sharing. Seems like the last point is true in most cases.

@marc_valls Год назад

Another good advice is working the ankle flexibility first to be able to bend it further during the squat

@michaelb7829 Год назад

Very good explanation! 👍🏼

@gesto70 Год назад

Thank you very much for this. Very helpful.

@oneinchpunched3661 Год назад

Excellent advice. Thanks!

@franni391 6 месяцев назад

omg. thank you for this!

@PARTH794B Год назад

These videos are really helpful , thanks .

@owenthompson1847 7 месяцев назад

Great video.Very helpful.

@sirramsay1034 Год назад

Another great video! Thank you for the tips! :)

@deadhouseplants64 Год назад

I do the split squat on rings. Anchor leg inside a ring and squat.

@Red88Rex Год назад

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.

@justaman3333 Год назад

Have you used a band with the right leg? Either pulling the knee in to valgus or pulling the hip open more?

@bhopirl4552 Год назад

Is the impingment at the bottom (past 90 degrees of hip flexion)

@whadanut 6 месяцев назад

Solid advice

@lalylaly27 Год назад

Still love that lil song at the end

@MeloniousThunk Год назад

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!

@Sienn0 Год назад

Lol that's what I was thinking too. I'd imagine she went ahead and did the reps on the other leg off-camera 😆

@gigabuyceps Год назад

Rear leg on the ball of the foot variation then also front leg raised on another platform is gg.

@Godblessyouall_ Год назад

Thank you for helpful information

@IkaikaArnado 11 месяцев назад

That wide stance split squat is sick though can get super deep.

@rajatdahiya9210 Год назад

my balance was bad in the start but then i noticed i was not bracing my abs major help in balance breath when you are up. love squat university

@TheBrett1890 11 месяцев назад

Thank you!

@rawa_a Год назад

I wish that i saw this before today 😪

@piousl Год назад

A great, concise video!

@millemaolchannel8608 Год назад

Great quick video

@mitafoaj Год назад

This made a big difference.

@Simone69214 Год назад

Thanks for this one guys 🙏🏽🇬🇧.

@SquatUniversity Год назад

You’re welcome!

@GeorgeLista 9 месяцев назад

👊🏼 great video

@OliviaBloomLuxuryCo.-hn1do 7 месяцев назад

You could also scoot your foot over a bit after you find that initial placement

@itsYiyas Год назад

good tips, cheers

@faithkhanyile2579 Год назад

Thank you,so very much 🙏🏽

@michaepwright Год назад

Thanks for this!

@porkopio9468 Год назад

Thanks for the tips

@danielmilewski7659 Год назад

Awesome. Thanks!

@instantrewardspoints Год назад

Thanks for your videos They are excellent !! I purchased ‘Rebuilding Milo’ and ‘Built from Broken’ books . Reading through them now

@thefoildesigner 11 месяцев назад

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.

@wardosravin 10 месяцев назад

He mentioned to tilt forward slightly.

@LaraRoxx1980 Год назад

Thank you so much!

@patrickroyce3956 Год назад

Big Thanks!! now, I can do some B-Quats!

@mariacallas9962 Год назад

Thks!

@dantesaggin1148 11 месяцев назад

About the weigh, in the past I would divide evenly my weight between the front leg and back leg at some point I hurt my hip and it’s been one year trying to recover

@EvanZamir Год назад

Great advice.

@spacecentergames Год назад

I prefer these to regular squats. Regular strength gains caused meteoric increases in regular squats. Lots of pressure, lots of recovery required.

@mattystewart8 Год назад

Smith machine bulgarians help eliminate a lot of the foot stance issues and the rocking back and forth

@NadishaC 22 дня назад

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

@AJ-cd2ox Год назад

And i feel a slight niggle / strain in my rear knee, when squatting down, but only my right knee when left leg is forward

@cucumbermainline Год назад

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.

@enonek2960 Год назад

I'm just starting to try those with DB's and my form is inconsistent (UGH). She is rock solid, no lateral movement, great form, very smooth and powerful.

@Roraxxx1 Год назад

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?

@zonto22 Год назад

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).

@dopamine-87 Год назад

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

@sanketnegi1 Год назад

It was my fav excercise when my gym had a supporting leg cushion.. If I do it on a bench my supporting leg toe hurts..(for both the legs) basically the entire 10% weight comes on the toe.