Split Squats and Lunges Masterclass

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Want to look great in a pair of shorts and play any sport? Split Squats and Lunges might be the secret to unlock even more leg hypertrophy and performance - and keep you out of pain too.
Unilateral training is often under-appreciated, but that stops now with this in-depth look at single leg squatting. Learn my favorite variations, technique breakdowns, and how to use them for muscle mass and reducing back pain.
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Опубликовано:

16 июл 2024

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Комментарии : 56

@armanhussain4352 2 года назад

Marcus is ALWAYS dropping the heat! Great to learn something new every time he posts. Keep up the fantastic work and thank you!!

@marcusfilly 2 года назад

I appreciate that!

@canyonzen Год назад

As always, a terrific vid, so well done and organized.

@marilync8133 2 года назад

I've always done lunges I think women classes have always incorporated stationary lunged, moving lunges and recently I have incorporated Bulgarian lunges..I really enjoyed the break down of each lunge its purpose and how to incorporate properly..I will refer back to this tutorial periodically bec its so useful..thank you, excellent video,!!

@micahwhitley6255 2 года назад

Great stuff, once again. I pretty much love everything in this one. That said, I’ve never been a big fan of the curtsy lunge. I usually just do weighted pelvic raises to focus on glutes in that way. I absolutely love the walking lunge; it’s great for conditioning work.

@marcusfilly 2 года назад

Thanks for sharing!

@lilysoltani2975 2 года назад

Due to space limitations (balcony gym for the past 2 years), my focus has been split squads, Bulgarian & lunges. I was envious of those who could use machines until recently when I noticed changes in both mobility & appearance of my legs. Still I want to incorporate both, so I decided to use machines when in gym & focus on the hamstrings which I think were a bit neglected. This video was a masterclass by all means. I learned a couple of new moves which I am going to try. Balcony is calling me.

@peterpan8360 2 года назад

it doesn't get any better than this. i'm just glad i found this channel

@marcusfilly 2 года назад

so glad you found us too!

@joshuacmorgan 2 года назад

The regression that rests the knee is a GREAT fix! My right knee would always have problems when doing the split. But the program never addressed it. I always felt bad that I had to adjust by resting my knee, something I figured on my own.. But I also had to fix the problems that the other exercised mentioned would help develop the knee problems. The exercise that's been helping is standing up on the weak leg with the other leg bent and pushing against the wall. This strengthens the upper quad and upper glutes.

@chriss6971 2 года назад

Nice content thanks. Good thing about single leg squats is you can load them easily with out putting to much weight through your back like in a traditional back squat

@HoStevie Год назад

*awesome thanks :)*

@rajrana6899 2 года назад

Love your work Marcus.

@marcusfilly 2 года назад

thanks so much for following along! We love to make these for the community.

@holleyharris6038 2 года назад

Love this! Will step away from the squats this week and try your suggestions.

@marcusfilly 2 года назад

Hope you like it!

@Optimization_Coach 2 года назад

Fabulous communicator! Thank you!

@marcusfilly 2 года назад

Our pleasure! thanks for following along

@LeylaRengifo Год назад

I love Unilateral exercise Split squats are my fav Thanks to share Blessings 💝

@Vigab48 2 года назад

Great info 👍 thanks

@marcusfilly 2 года назад

Glad it was helpful!

@daryoes 2 года назад

Great explanation, keep up the good work . Thank you 😊

@marcusfilly 2 года назад

Thanks, will do! Thanks for watching! Don't be afraid to hit that Subscribe Button!

@anaximenesg 2 года назад

I love your channels. The way that you disseminate the movements is magical, and I have learned so much. Thank you for all your videos. I just suffered a distal bicep tendon tear in an accident. Will you be so kind as to create some content on training the upper body after an injury.

@micahasher7600 2 года назад

Use bands and do yoga until it’s good enough to do machine work. Massage, acupuncture and chiropractic will help you along the way. You’ll be doing chin ups in no time. Good luck

@anthonychin8610 2 года назад

That pallof press/split squat hybrid is insane!

@marcusfilly 2 года назад

it is for sure a good on!

@joaquinvial1721 2 года назад

Good video!

@marcusfilly 2 года назад

Thanks!

@chris-hu7tm 2 года назад

doing split squats and ditched the barbell squats, Ive never felt comfortable with that movement

@sallysingh8827 2 года назад

I dont like lunges but this video is very encouraging and motivating💥💫💥

@marcusfilly 2 года назад

i totally understand. take it slow and do what feels right to your body.

@scottwexlin6456 2 года назад

Good stuff. I've been working on split squats and lunges for several years, with an instructor at the gym. I'm a 40 yr runner, and tight....I can do OK without weight, but when I add in 17.5 lbs dumbells in each hand, the range of motion suffers. It's not a strength thing, it's balance. I'm a klutz. I stay away from the Bulgarian splits. At 58 years old, the risk of injury is simply to high.

@mpbeautyinsight 2 года назад

I need the 'suitcase" ;-)

@nadinem.1382 2 года назад

As always a great video. What are your thoughts on sandbag walking lunges?

@marcusfilly 2 года назад

Thanks for watching! Sandbag walking lunges are terrific. I love that you can hold the sandbag in different places. Shoulder, bear hug, overhead, front rack...

@Reppintimefitness 2 года назад

Knee over toe All day

@adamvryan 2 года назад

👍

@Javigolopez 2 года назад

Thanks for your continuously support on our growth! Tomorrow conditioning lunge day

@marcusfilly 2 года назад

enjoy!

@NDemanuele1 Год назад

Interesting video. If you have a lower back injury, would it be better to do split squats off the floor OR Bulgarian Style with your trailing leg on a bench? OR it doesn't make a difference? Thanks!

@marcusfilly Год назад

I would start them off the floor or possibly with the front foot slightly elevated to ease the low back pressure

@billy.bright Год назад

Great video! Question. Is it ideal to put single leg work before double leg work?

@marcusfilly Год назад

Not necessarily ideal. Prioritize what you need the most work on and put it first.

@gabevelazquez2870 2 года назад

Curious why you don't do single leg Romanian deadlifts. I find these excellent for leg definition and strength

@marcusfilly 2 года назад

We do a lot of single leg or split stance RDLs. They are terrific.

@bermysanders9278 Год назад

Do you not do the ATG split squats anymore or do you just mix it up depending on the day etc?

@marcusfilly Год назад

Oh I still do plenty of ATG work in my training and throughout our Persist track. Check out some of our training breakdown videos and you will see plenty. Love ATG!