Anyone do Bulgarian Split Squats?

11-27-2023, 02:42 AM

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#31

Sergis
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what makes them any better than lunges

too lazy to hook my leg up

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11-27-2023, 07:41 AM

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#32

sooby
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Originally Posted By Sergis⏩

what makes them any better than lunges

too lazy to hook my leg up

I think because the rear foot is elevated, you are able to get a better stretch and more ROM.

also random question

do you guys do it with the front part of your foot flat on a bench or with your toes and basically your foot perpendicular on the bench?

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11-27-2023, 05:46 PM

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#33

ShakeBrah
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Originally Posted By sooby⏩

I think because the rear foot is elevated, you are able to get a better stretch and more ROM.

also random question

do you guys do it with the front part of your foot flat on a bench or with your toes and basically your foot perpendicular on the bench?

I prefer to put the top of my foot on the bench rather than toes. Toes feels like there’s no balance, plus too high for most of the benches here. Could use a really low platform box instead I suppose.

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11-27-2023, 05:57 PM

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#34

x-trainer ben
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There is doing an exercise....... and there is BENEFITTING.............from doing an exercise?
Who sees development benefits........ from doing them?

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11-27-2023, 05:58 PM

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#35

Mulloway69
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Do them once a week 3 x 8 and they are ok if I maintain it. If I miss a week or two the doms are brutal.

11-27-2023, 06:02 PM

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#36

GaryRidgway

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Originally Posted By x-trainer

There is doing an exercise....... and there is BENEFITTING.............from doing an exercise?
Who sees development benefits........ from doing them?

I've for sure noticed better strength and stability in my squat when I do them.

11-27-2023, 06:12 PM

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#37

BigNik78
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I do two sets on my left leg only on leg days to try to improve its symmetry and strength to my right leg.

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11-27-2023, 06:27 PM

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#38

SazabiBrah
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Originally Posted By QuickShotSteve⏩

i can do them easy enough with dumbbells, but recently changed to doing them on smith, and can barely put weight on the bar, something about being forced to drop hips straight down on the smith plane, really makes quads burn.

What do you use to put your back leg on?

11-27-2023, 10:14 PM

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#39

ShakeBrah
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Originally Posted By BigNik78⏩

I do two sets on my left leg only on leg days to try to improve its symmetry and strength to my right leg.

intredasting

Why not just do both legs equal weight, reps, effort, etc? Or is your left leg somehow just that much weaker?

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11-27-2023, 10:29 PM

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#40

TheDeeJ
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I do them every week. They feel awful haha.

I think there are more effective quad exercises for bodybuilding so I hope they have some other performance benefits.

11-27-2023, 10:46 PM

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#41

sowilson
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I started doing them when my son was playing football in HS and started doing them. I prefer to them on a Hammer Strength machine because the balance is easier (being in my 60's balance is an issue). Anyhow my son progressed from doing Bulgarian Split Squats to also doing walking barbell lunges (3 steps forward, 3 steps back) in the forward/back, left/right, and diagonals. This was a great lower body workout to develop push off strength at angles - quite useful as a college defensive lineman. You don't want to replace your squats and deads with these but it's cool to make them the first/main lift of a lower body day. You can use dumbbells, kettlebells, or a barbell. If using a barbell you might prefer having it in front.

11-27-2023, 10:59 PM

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#42

Peacening
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Definitely my favorite split leg exercise for sure. Keeps constant tension on quad or glute/ham (depending how far or close your front foot is) unlike lunges where you don't maintain tension throughout the reps.

When I lift in the morning I do them before squats since there is very little spinal loading and then it allows me to use less weight for barbell squats and still get a good workout. If I'm lifting at night then I do them with less weight for high reps at the end of the leg/squat day and it is awesome an awesome finishing burn

Prefer doing them with a barbell instead of db/kb because with the weight in your hands you can cheat a bit on the balance aspect. If the bar is on your back you can't really do that so it's harder. If you want to earn your place in the halls of Valhalla when you die try doing them with the barbell in front rack position.