The ULTIMATE Bulgarian Split Squat Tutorial
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- Опубліковано 15 лип 2024
- In this video, Dr. Aaron Horschig breaks down the fundamentals for performing a perfect Bulgarian Split Squat. These include:
a. Stance length
b. Height of box
c. Stance width
d. Foot position (front and back)
e. Pressure into foot.
f. Movement (don’t seesaw - try to be vertical)
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Considerations for injury rehab: If the front foot is too close to the bench the athlete will have to to drive their knee far past their toes during the lunge, which early in the rehab process from many knee injuries could place too much stress on patellofemoral joint and patellar/quad tendons and increase symptoms (for someone without knee pain, this is not necessarily a bad thing).
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Special thank you to Evan Pierson Productions for his help in making this video!
![Squat Form For Your Anatomy [Perfect Depth Stance And Width]](/img/n.gif)
The #SquatUclub is now on UA-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my UA-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
This video's winner is: John Carroll
I was like wtf is shinangle? Oh, shin angle. 🤣
Sorry to be offtopic but does someone know of a tool to log back into an Instagram account??
I was dumb lost my password. I appreciate any help you can give me
@@emmanuelkobe84 try sending a new one to ur assigned email
@@1995Benzo it’s an Irish thing 😂😂😂😂
I comment on this guys videos, so it helps his algorithm... because it’s the least I can do. Thanks Aaron.
Nobody knows how the algorithm works. But good effort
I'd just wanted to say thank you very much for all the infos u have been sharing with us, Dr. Aaron. Very detailed and comprehensive explanations - and all of these for free! What a man!
The best Bulgarian split squat on youtube. Thanks for the metrics. Your videos helping in my overuse running injury and weak core. Thank you.
the best explanation, broken down into simple steps. Thank you!
I just can't believe this free
The fact that he doesn't have a single cut in his videos also means that he just KNOWS all these things and doesn't have to look up anything in the midst of it. Crazy.
By far the best account for technique and injury prevention out there. Unreal.
Yup. Complete & detailed information for free... Crazy!
For real me too
The best explanation/tutorial I have ever seen and/or heard!!! Thx Doc.
Just learned I've been doing the split squat completely wrong. What a huge difference this checklist made! Thank you!
Brilliant tutorial! This video corrected a lot of my form mistakes, and gave me a few very useful cues; can now do this exercise with no knee pain.
Thanks a ton! Very useful!
Helpful and to the point, as always. Thank you!
You're welcome!
One of the best videos on this movement! Thank you!!!
Awesome! Doing these for a while now. Great for streng and hypertrophy 💪🏼
I love love love love love love your video!!!!!!! Extremely knowledgeable 👑
This helped me be mindful of my form, thank you
Fantastic video, very well put together. Thank you!
I wish I had found this channel earlier! Such great and informative content!
I’m a cyclist. I ride anywhere from 60 miles to 150 miles per week. I thought I was strong, until I tried these. They are way harder than you think. I had to start with no weights. And even then, I was losing my balance and had a harder time ascending than I expected.. especially my right leg. What a great movement to correct imbalances!
I’m sure a lot of people who can split squat can’t bike 60-150 miles per week. Stay hard!
Hi Patrick. Did you notice an improvement in your cycling performance after practicing this routine for some time?
@@ardendertat Absolutely. Whether you perform squats, Bulgarian split squats, or lunges, all of these exercises will help you become a stronger cyclist.
To be fair, you're an endurance athlete, not a strength one.
cycling is different squating is different running is different their all completely different from each other in ways the legs work i can easily do two of those things but completely suck at one
Best BSS technic explanation! Thanks.
You are the best, I would love to see videos on other parts as well like shoulder, chest etc.
That is the most complete video about BSS. Great video.
So so helpful. Thank you for sharing!
Thank you for your detailed instructions. Very helpful and kind of you.
Excellent stuff as always Sir
Thank you!
Keeping the arch and not falling/caving into my flat foot is the biggest issue I have with single leg excreises... with the help of many of your videos, I'm on my way to solving that problem one day at a time. Ty senpai.
I'm so glad to help!
Same
This video helped me tremendously.
Added these as warmups for heavy squats - no more knee pain!
Today, I tried to skip them as a warmup - instant knee pain at warmup 135 lb back squat! 😂
Great to know that from long time I neglected all other video tutorials which suggest the see saw pattern
For maintaining the constant tension on my quad I used to be on medium stance with going all vertical
This videos now explains why all others are wrong,,.
Great video and explanation!Thank you!
thank you Dr Aaron
This was super helpful! Thank you ☺️
The advice is appreciated. Good lookin Squat-U.
Awesome info. Thankyou
Great video! this is so useful!
Great video, thanks for all tips!
You're so welcome! Thanks for checking it out!
Thanks man, good tutorial
I find it really interesting and helpful. thanks
You are simply great.
Another great video!
Best video on UA-cam for BSS form
Great stuff! Thank you
Thank you Doctor Aaron, I'm trying to heal my patellar tendinopathy for quite some time now. Found your website's article to be of great use. I really miss the old days when I was squatting heavy and I hope to make it back there soon..
Where are you at over a year later?
@@stephenoconnor373 it's been a very successful year, I stumbled upon banded distraction techniques. My main problem was that I had and still have uneven hips, one being slightly higher. One chiropractor I visited years ago suspected that this might've been the cause of my knee pain. But I keep learning more and more about my body. A year ago I was 100% sure that it all ties in to muscles, imbalanced muscles cause poor posture, but it goes deeper than just that, hip and shoulder capsule have a lot to do with preventing muscles from activating properly. Tendinopathy itself is not a big deal, just don't work jobs where you have to squat, walk, carry heavy stuff and do the work required. But if you have so many restrictions like myself it's a little more complicated (been training for 11 years, but the first 7 I skipped doing any mobility work and now I pay the price for it)
@@Virsidus So overall would you recommend everyone incorporate some form of stretching/mobility into thier routines? I have no other choice but to split squat with kettle bells. Barbell squats have become impossible with my injuries unfortunately
@@stephenoconnor373 definitelly some form of mobility helps in the long run. Eventually the body catches up and the stiffness will cause energy to bleed from somewhere, like a car with it's engine and wheels out of place, it will work but eventually something will break.
You can read the book Becoming a Supple Leopard by Kelly Starrett, the mobility tools are great and they go beyond just muscles and stretching. However I would NOT recommend his squat technique, that's probably ideal for a percentage of the population, the super mobile ones.
@@Virsidus Thanks alot il definitely look into that! Appreciate it
Best Bulgarian Split Squat video on UA-cam!
Such a good channel.
Awesome video! Thanks
Great video! Thanks.
Dr A watching me struggle with another movement and dropping a vid I needed once again! Lol #SquatUClub
I'm always watching! Hope this can help!
Squat University this definitely helps!! My positioning was all jacked!! Now i have real markers to setup the exercise properly!!
Very good!!
Excelent! Really thank you!
Excellent demo!
Thank you!
This is great❤
This is great 👍 thank you
You're welcome!
Thank you, sir!
Love your videos! I recently injured my back while doing weighted Bulgarian split squats. Can you do a video on doing Bulgarian split squats with back pain?
Thank you!!
1st Step: Position
2nd Step: Stance Length
3rd Step: Stance Width
4th Step: Foot Position/Pressure
5th Step: Weight or No Weight
Mods: Move front foot position slightly forward to be more on heel with vertical shin.
This is an awesome exercise for legs
Great information thank you
You’re welcome
Best tutorial on UA-cam
Thank you sir...
Thank you ✌️
very helpful
For me, this is the go to excercise for anyone who (like me), for whatever reason, cannot use barbell for squats. Unweighted high reps great for strength endurance activities (e.g. hillwalking) & weighted for hypertrophy and strength.
Thanks so much. I am a fully non sighted lifter ands was trying to learn how to do Bulgarian split squats. The video helped so much, thanks.
Keeping stability on BSS is a nightmare for me
I do it with dumbells and figured that locking in elbows helps alot
Find a spot... focus on it like a dot on the wall or ground whatever...visual fixation ;) you are welcome
Driving your big toe into the ground and making sure your back leg is shoulder width like he said can help. Lotta good tips already.
I used to go quite heavy with the dreaded Smith machine which was great. But with the free barbell it's hard.
I just gotta say, as someone who has been performing this exercise multiple times a week with a barbell for years, I wish more people were willing to try it! Doing it with dumbbells, kettlebells and even a Smith machine are good…. But when you have a barbell on your back?! The difference is night and day. The amount of gains I’ve made in my entire lower body is unreal. I’ve completely given up hip thrusts for this exercise and let me tell you, it works better than anything i’ve ever done in the gym in regards to a glute exercise.
my favorite exercise for leg which I hated the most at first but my body hates barbell for all exercises (except for hip thrust).
amazing video, the best one online by far. thank you.
only one problem the stance width i struggle with. As i open my stance my body shift with it and my back leg from my knee to foot just gets a very wide anglehow do i fix this.
Commenting for the algorithm, thanks
Really nice tutorial! Very good explanation, but I still have trouble teaching my patients about the correct pelvic alignment in the frontal plane. Most patients have difficulties in avoiding the back leg hemipelvis from falling. Any suggestions? Thankyou
How do you do these with retroverted hips? I find that if I keep my lead foot in line with my shoulder I can't get any deeper past 90 degrees hip flexion without twisting my spine or caving my ankle in.
other vids have closer for more quads, farther for more hammys. i want primary quads, hopefully this one here is more quads. thanks
I haven't watched this. But I'm sure it'll quality as always.
Thank you!
years of lifting and I have always avoided this or lunges, because they feel awkward and out balanced...
noticed a bit of a side shifting on my squats when recording from front view one time and maybe that is limiting my weight progression... did this the other day with real lightweights and now some muscles that havent been sored for a while are sore... will incorporate this def for leg days now, hopefully my side shifting corrects a bit itself.
Did it help?
@@sparsh5548 yeah, a bit, my squat looks less uneven now, still lots of work to do tho.
@@neometalx9 Thanks for the reply. Even I am facing a little bit of side shifting while squatting and was thinking of adding Bulgarian squats to my routine. I'll hit them tomorrow let's see how it goes.
What a great tutot. Thank you doc. This is great stuff.
Tq
Thank you for the detailed instructions.
Is it worth it to have a modification of this exercise where the back foot doesn't rest on any bench or a box to work on balance and stability?
Would be great if you would make a Quad tendonitis video!
I'll see what I can do! Thanks for the suggestion
Great tutorial, thanks! Question: Why should the kettlebell be held on the side opposite the working leg? Why not on the same side as the working leg?
I thought maybe using the bench was too high for my height. Great content, thanks. This is my favorite exercise for legs since I've had a couple back injuries, so I really like to mostly use single leg exercise... Is that a good practice for my history? I use only dumbbells and powerblocks at home.
You're very welcome! And yes it is a good idea to perform unilateral training in your programming as it will help expose and clear up a lot of asymmetries that often go unnoticed with traditional movements on two legs that over time can lead to injury.
Great video. Have you come across people with weak adductors causing them to favour the outside of the leg which in turn causing IT band issues?
Do the same rules apply for regular split squats (both feet on floor) - with regard to spine and shin moving parallel-ish?
Could you do a follow up to show how to scale ths BSS?
Great video! When I perform these I sometimes get some hip/low back pain on the right side of my body. The pain presents itself when I have my right leg elevated. Any ideas on what might be causing this?
Hi I'm not a professional but i am a back pain sufferer with a love of research haha. That said it sounds like you might be tight in that hip (check out hip opener stretches) and then loading unevenly in your squat to make up for tightness and/or weakness on that side. If you use weight it may be worth going to no weight and assessing your form.
Thank you Doc
#squatUclub
You're welcome! Thanks for checking out the video!
Do we need to drive our knee out here as well to create external torque ? Same way as we do during squat?
Thanks!
swapped these out with regular barbell squats, great decision
QUESTIONS! Should I keep my pelvis on neutral position or is ok to let the opposite side shift to back a bit? I mean something like this (\) if you're looking from the top.
I almost snapped my knee when my foot fell off the bench
Would it just be to move a bit further out, to target the hamstrings more?
WOW
How do you fix lateral pelvic tilt during split squat?
I got injured because i was performing Bulgarian squat totally wrong .. thank you for explanation
Just in time :) | Can you give some tips on what to do to recover from patellar tracking and patellofemoral syndrome?
Check out this blog: squatuniversity.com/2017/07/07/how-to-fix-patellar-compressive-syndrome/
Do you straighten your leg in the concentric portion or keep a slight bend? thanks in advance
Question, can we do these split squats while keeping the kettlebell in racked position like in a clean? Thanks doctor and let me say that your info has been very helpful in avoiding those knee pains and more in lower body exercises.
Yes. You can load any which way you think of. Some people even load overhead.
#SquatUClub how do We incorporate it on our weekly weightlifting program ? Once a week coupled with RDL , after squats or as stand alone exercise for lower body? Thanks!
My trainer just taught me these. He has me flex my resting toe, not point it. Can you tell me why you do it your way? Thanks!😊
It started hurting really bad pretty deep on the front of my hip through to my the lowest point on my lower back when I did this exercise. Does anyone know what could be the cause of this pain?
Can anybody explain why we need to slight forward shin angle instead of a vertical one?
I am not sure on the position of my foot. I am 6'1 and my legs are long so if I put my foot too close