Anyone do Bulgarian Split Squats?

11-26-2023, 05:25 PM

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#1

ShakeBrah
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Anyone do Bulgarian Split Squats?

I just started doing them as my first, main lift for leg day instead of barbell squats, and holy fuk they ruin me every time.

Only using 2 55 kettlebells today and it’s so damn rough trying to do the eccentric contraction without setting the weight down.

110 seems like fuk all compared to squat weight. Am I just a bish? Should I just start doing 100lb dumbbells or what

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11-26-2023, 05:27 PM

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#2

CheekyCuntt
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Was doing them regularly but stopped because they are giving me sciatic pain.

Absolutely brutal lift. I’d rather do a 3 x 20 squat than a 3 x 12 Bulgarian split squat

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11-26-2023, 05:27 PM

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#3

Mountaineer92
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bulgarian split squats are wild. great hypertrophy exercise. wont go to snapback city either.

10/10 exercise. good thread bro

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11-26-2023, 05:27 PM

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#4

GaryRidgway

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There's something about them that makes them more brutal than any other movement. I've done the 100lb dumbbells for 8 and can squat 405 for 10. I've never started off with them though.

11-26-2023, 05:29 PM

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#5

miscerForLulz

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no but i've recently been liking hack squats as I've been doing them...

homegym so improvise a different way where I use a landmine press and kinda rest the barbell over one shoulder (and alternate shoulders each set)

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11-26-2023, 05:31 PM

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#6

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yeah, I get my ass torn up something hard when I do those. the hardest part is finding the bench with the right height, tho.

11-26-2023, 05:31 PM

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#7

robertbaggiojr
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Originally Posted By Cheeky****t⏩

Was doing them regularly but stopped because they are giving me sciatic pain.

Absolutely brutal lift. I’d rather do a 3 x 20 squat than a 3 x 12 Bulgarian split squat

Sounds like bad form

11-26-2023, 05:31 PM

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#8

JaymzJ
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Only bodyweight ones or it messes my knees up

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11-26-2023, 05:42 PM

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#9

ShakeBrah
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Originally Posted By DolphinPilot⏩

yeah, I get my ass torn up something hard when I do those. the hardest part is finding the bench with the right height, tho.

Haha seriously. I honestly feel like a bench isn’t the right thing to use, but I don’t know what object would be better. Probably one of those TRX ropes or something.

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11-26-2023, 05:42 PM

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#10

Zelensky
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I do bulgarian split squats because regular squatting hurts my knees. I can't feel any pain at all with split squats

11-26-2023, 05:47 PM

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#11

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Na man, they're hard. I tried doing some with my weight-bearing foot on a scale. This was a few years ago, but I think it mightve been like 140lbs on the scale while I was at 170lbs BW.

Figure in a normal back squat, one leg would bear half my weight (85lbs) plus half of whatever all else. Take 140-85, that's 55 lbs on one leg, so really like I'm back squatting 110. Id usually hold 2 20lb DBs (this was just for physical therapy, see username), I.e. 40lbs on one side or 80lbs on both sides, that's like 190 I'm squatting then.

2 55lb DBs, for me, that might be pushing a 3 plate squat. The math is g super strict, but you can also consider that you have a lot more lateral force that your one leg has to counteract.

11-26-2023, 05:50 PM

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#12

GaryRidgway

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Originally Posted By legbroke⏩

Na man, they're hard. I tried doing some with my weight-bearing foot on a scale. This was a few years ago, but I think it mightve been like 140lbs on the scale while I was at 170lbs BW.

Figure in a normal back squat, one leg would bear half my weight (85lbs) plus half of whatever all else. Take 140-85, that's 55 lbs on one leg, so really like I'm back squatting 110. Id usually hold 2 20lb DBs (this was just for physical therapy, see username), I.e. 40lbs on one side or 80lbs on both sides, that's like 190 I'm squatting then.

2 55lb DBs, for me, that might be pushing a 3 plate squat. The math is g super strict, but you can also consider that you have a lot more lateral force that your one leg has to counteract.

11-26-2023, 05:56 PM

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#13

CheekyCuntt
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Originally Posted By robertbaggiojr⏩

Sounds like bad form

Nope. My form itself is good and I have no pain during the exercise, but what causes the pain is before I even start my reps - when I set up for the lift by putting my left foot back onto the bench, it flares up. Only happens with the left foot not the right.

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11-26-2023, 05:57 PM

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#14

AdvancedDreamer
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Originally Posted By GaryRidgway⏩

There's something about them that makes them more brutal than any other movement. I've done the 100lb dumbbells for 8 and can squat 405 for 10. I've never started off with them though.

if you like them, you're not going deep enough. if you dislike them, you're going deep enough. its really the stretch that makes them brutal.

11-26-2023, 05:58 PM

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#15

Komisch
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they suck. been doing them again the last couple weeks... started with 35lb x2 dumbbells getting the movement down etc, only at 2 50lbs dumbbells rn

EDIT: also - saw someone doing them the other day without shoes on, is this preferable?
I feel like the foot on bench is all fkd up and i've generally got stellar balance

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11-26-2023, 06:33 PM

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#16

ShakeBrah
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Originally Posted By AdvancedDreamer⏩

if you like them, you're not going deep enough. if you dislike them, you're going deep enough. its really the stretch that makes them brutal.

Hahah gotta love the struggle. Seriously, they’re miserable, but I feel great after doing them.

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11-26-2023, 09:12 PM

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#17

ShakeBrah
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Originally Posted By Komisch⏩

EDIT: also - saw someone doing them the other day without shoes on, is this preferable?
I feel like the foot on bench is all fkd up and i've generally got stellar balance

Yeah, I've tried barefoot. It's great for the planted foot, but feels awful for the raised foot. Do not recommend.

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11-26-2023, 09:28 PM

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#18

sooby
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i feel like they make you disproportionately tired compared to any other exercise. if you go hard on them for say 3 sets it's pretty hard on the cardio system and can affect the rest of your workout.. i think low rep heavy dumbbells is the way to go or do them at the end of your workout when you're already wiped out.

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11-26-2023, 10:08 PM

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#19

legbroke

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Originally Posted By GaryRidgway⏩

breh 2 100lb DBs is ridiculous. I was fukking around with 60s once, and it felt like so much force to stand back up, like easily comparable to any time I've squatted 300+, though it was much easier to focus on/complete.

11-26-2023, 10:17 PM

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#20

LogicalLifts
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They're a fantastic exercise. One trainer at Equinox came to fist bump me, going "You do those...voluntarily?" and I went 'Yup'.

While gasping for air between sets, lol.

11-26-2023, 10:38 PM

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#21

radrd

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Great movement that I hate. 45 lb DBs for a set of 12 was where I stopped a couple months ago. Doing walking lunges now, which are also hell. Eventually, I'll work in Bulgarian Split Squats again.

11-26-2023, 10:48 PM

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#22

SwagMorris
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Been doing them for over a decade but they’ve been my main quad movement for about 1.5 years now as back squatting with anything above 300lbs has been causing me pain (getting older and I’m too lazy to fix it).

I do BB one day a week after paused squats and DB my other leg day. Slowing down the eccentric and really concentrating on knees following toes works the medialis better than any exercise.

11-26-2023, 10:55 PM

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#23

ghostfacedup
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Probably the best quad exercise there is. Wish I knew about how effective they are before I wrecked my back doing squats.

11-26-2023, 10:58 PM

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#24

TrynaBeast
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Yeah used to do them a lot. Probably my least favorite exercise to do. To me, it's like doing squats, but twice in a set.
Will work them back into my workouts soon

11-27-2023, 12:11 AM

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#25

GreenMintTea
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I've been doing deep bulg split squats ever since I got shown that Knees Over Toes Guy's Youtube videos. Dude makes a lot of sense. No knee pain, glutes get torn the **** up and I've seen massive gains with them.

11-27-2023, 12:16 AM

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#26

ShakeBrah
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Originally Posted By GreenMintTea⏩

I've been doing deep bulg split squats ever since I got shown that Knees Over Toes Guy's Youtube videos. Dude makes a lot of sense. No knee pain, glutes get torn the **** up and I've seen massive gains with them.

yeah, his videos are pretty damn good.

So surprised to see the misc does indeed lift and enjoys this badass lift.

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11-27-2023, 01:18 AM

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#27

BaylissG
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I stay losing balance when I do them

11-27-2023, 01:27 AM

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#28

EiFit91
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Did them as a main leg movement for a long time - for me regular squatting just ****s up my lower back but with split squat there's no issue at all.

Went up to 225 for 10 reps IIRC. If you do them for a long time you'll get very strong at single leg movements.

If you do them with your front foot slightly elevated it will be the most brutal leg exercise you've ever done.

11-27-2023, 01:49 AM

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#29

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Fuk I've never done them. Going to give them a try.

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