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Forum » Bulgarian split squats , holy phuk man
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Thread: Bulgarian split squats , holy phuk man

post 1535985991 11-29-2017, 06:34 AM
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  1. Suchislife085
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Bulgarian split squats , holy phuk man

Damn

Never had that bad of doms in my legs ever from squatting or deadlifting ever

Made some nice glute gains
Its Such an underated exercise

And i noticed my balance and hip strength/flexibility is alot better

Would highly recommend m8
post 1535986341 11-29-2017, 06:40 AM
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agreed.

i get the most insane quad pump and burn from it, always leaves me gasping for air after doing these. it pretty much trains your entire leg including your glutes depending on how far you step. great for training balance and stability too.
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post 1535986541 11-29-2017, 06:43 AM
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Honestly yeah. I do two versions of these:

(i) extended ROM - front leg elevated, so my dropping knee will go quite a bit below my stationary heel. These I do holding 32kg, 3 sets of 10; and
(ii) normal ROM, so my dropping knee either touches or almost touches the floor at the level of my stationary heel. I do these holding 40kg, 3 sets of 10, but my left leg struggles here.

I have strength disparities in my legs and find this exercise fantastic.
post 1535986691 11-29-2017, 06:46 AM
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As always, Jeff Cavalier is right
post 1535988001 11-29-2017, 07:04 AM
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Originally Posted By Aristotelian⏩
Honestly yeah. I do two versions of these:

(i)extended ROM - front leg elevated, so my dropping knee will go quite a bit below my stationary heel.These I do holding 32kg, 3 sets of 10; and
(ii) normal ROM, so my dropping knee either touches or almost touches the floor at the level of my stationary heel. I do these holding 40kg, 3 sets of 10, but my left leg struggles here.

I have strength disparities in my legs and find this exercise fantastic.
You could also try skater squats--closer to what you're describing there.
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post 1535988741 11-29-2017, 07:13 AM
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Can confirm, I hate them.... in a good way though.
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post 1535989161 11-29-2017, 07:20 AM
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Originally Posted By shesprints⏩
You could also try skater squats--closer to what you're describing there.
Thanks for the suggestion but isn't that quite a different exercise from what I do? Here's what you suggested:



And here's what I do:




Of course I could hold weights in a skater squat but the two exercises look rather different to me. And I deliberately do the increased ROM of the bulgarian split squat as part of my training program.
post 1535990101 11-29-2017, 07:31 AM
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Yeah this is one of my go-to exercises for stability and direct glute work. It's also easy to overload without using much weight. I rarely go above 50 lbs. dumbbells.
post 1535993571 11-29-2017, 08:08 AM
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Originally Posted By Gios⏩
As always, Jeff Cavalier is
right
The bold jeff is good at what he does

Him and alpha destiny are my 2 fav fitness tubers
post 1535994641 11-29-2017, 08:20 AM
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My poor knees.
post 1535995771 11-29-2017, 08:32 AM
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Originally Posted By MinisterOfLust⏩
My poor knees.
Lol

Knees sounding like rice crispys bro
post 1535996401 11-29-2017, 08:39 AM
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Originally Posted By MinisterOfLust⏩
My poor knees.
Not an issue if you do body weight lunges forwards and backwards everyday during warmup!
post 1636963593 04-23-2021, 11:42 PM
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prob like top 3 with lunges and sled push
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post 1636963993 04-23-2021, 11:50 PM
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Originally Posted By Mgstlion⏩
I will try
Report back in 3-4 years with your results.
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