How To Perform Bulgarian Split Squats | Legs Exercise Tutorial
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- Опубліковано 27 вер 2023
- How To Perform Bulgarian Split Squats
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The Bulgarian split squat is an excellent unilateral movement that helps with strength, stabilization and imbalances. It primarily works the quadriceps and gluteal muscles, but will also include the hamstrings, and core.
How to:
Place an elevated platform onto the ground at a height that is comfortable - or use a bench if needed.
Elevate one foot onto the platform or bench and step your other foot away from the bench.
The distance of your foot that is placed onto the ground will differ from person to person, so play with the placement until you reach a comfortable position.
Keep a vertical torso as you flex in the hip and knee, squatting down until your thigh is parallel with the ground.
Extend in your hip and knee joint to squat upward until you reach the starting position.
Feel free to add weight to this exercise by holding a pair of dumbbells.
Do not:
DO NOT place your foot too close as this will decrease your range of motion and force your heel to elevate off of the floor.
DO NOT lean forward. Leaning forward will throw your balance off and force your spine out of a neutral position.
DO NOT place your foot too far forward. By placing your foot too far forward you’ll decrease your range of motion and increase the stretch in the hamstrings.
The bulgarian squat is essentially a slightly assisted single leg squat, focusing on pinpointing one leg at a time. Use this as a way to target imbalances and deficiencies in either of your legs, or a way to place more stimulation in your quads and glutes.
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I just did these this morning and wanted to die
Love this workout. Thank you for this. Stay buff. 💪🏾
Short instructional videos like this helps me a lot, thankyou.
Just shared this with one of my online clients. This is perfect, thank you bro
Thank you so much I will try tomorrow morning
great stuff, reminds ne of your how to videos from yester year. keep doing what you guys do. thank you!
Okay, first and foremost I’ve never lifted a weight in my life or been to a gym. I ran cross country from 10-24 years old and only doing exercises that I needed for that and against my own body weight… pull ups, sit ups, push ups etc… I worked construction most of my life using pipe wrenches, lifting and carrying heavy things and slinging chains over 10’ diameter tanks. I am not big at all 5’10” 170-180lb fluctuation. I eat and eat and eat, I still run, I still hit the bag, I still sit up, push, pull. I have a farm so I’m slamming post in the ground, slinging pigs, and feed bags all the time. I do this constantly but I have absolutely no definition. None/very little. I eat literally everything, chicken, beef, pork, duck, quail, rabbit, tons of vegetables and fruit and drink tons of water and hydration drinks…. And yes Pepsi, probably 24 ounces a day. I may just be a little dude. Idk. Anyway, at age 24 I was working with my dad in construction and got super light headed and my nose just blasted blood everywhere and wouldn’t stop. Idk what was going on so they took me to the doc, this was in Florida in the middle of the summer. It was wicked hot. The doc said “You have high BP” so they slapped me with some metoprolol and amlodapine. I also take Kolonopin. I have absolutely no energy whatsoever and I feel like I’m starving all the time. I’ve been to 11 different docs and they all say “well we need to keep you on this” so idk what to do. I feel like my whole dang world has completely crashed around me and i basically feel pointless in life now (no I’m not suicidal… the doctors always ask me that) I just feel like “what the heck am I good for” I feel like I’m sitting here getting fat… which I’m not. Anyway I have absolutely no stamina whatsoever. I could run marathons back to back and now I couldn’t run 20 yards to the mail box without feeling like my heart is going to either explode or just shut down. It’s like this with everything now. Even working my job and on the farm I have felt a decrease in my stamina. Everyone says “it comes with age” I keep saying thats an excuse. Dude I’m 34. I have forever. But I’m not even going to lie, I’m scared. I’m even more scared I’m going to kill myself trying to get “in shape” I guess because I feel like I did when I just started running at 10, quick to run out of breath and extremely unconditioned. It’s depressing really and I don’t know enough about any of this stuff to feel at ease or where to even start. I have plenty of things to use but I’m being dead serious and not making an excuse… when I jump rope for even 5 min I’m so out of breath I feel I’m going to pass out. I can’t find anyone that can remotely give advice (legal reasons I’m sure) on where to start. I’ve asked my doc, so what can I do that is t going to kill me?” They say well anything basically. “ okay, we’ll why am I dying after 5 min of rope?” Out of shape… so on and so forth. It’s like no one is even listening to what I’m saying. I have three kiddos, I can’t be dying on them. I just don’t know what to do. It’s not like I want to be a body builder, defined yes absolutely. Stronger yes. Stronger core absolutely. I mean my core is pretty strong but I feel weak all the time. Today I slung 64 50# feed bags from a cart into the back of the truck, from the truck to a tractor and from the tractor into the feed building and then stacked them. That’s 3200 lbs of feed in 50# increments without a break between bags. 3 times. I do this every weekend plus everything else. But if I go to pick up something odd shaped that’s 50#s then it’s not happening easily. If that makes sense. I can take a 25 lb dumbbell and go straight out from my hips (like I said idk what all this is called) but if I take a 35# I can’t do it no matter how hard I try and then my rotator cuff flares up and that’s rough. 50# recurve bow all day, 50# compound bow not happening. Idk what this mental or physical block is but I can’t get past it. If you saw me you would think “ehh punny human” and yeah that’s how I feel. I probably can’t lift as much as you guys but I don’t really have too honestly. I would like to lift 140lbs without really breaking a sweat. I can do 100 at best. 75lb odd shape from the ground to the truck bed pretty easy. But I just have no definition at all and the tinniest little pecks? Pex? You have ever seen. It’s hilarious. I’m just tiny I guess. The doc has told me NO SUPPLEMENTS so idk what to do. I’m 35, I act 22, with the stamina of a 90 year old that’s smoked for 70 years. At least that’s how I feel. I just don’t know enough about any of this to even know where to start. I don’t even know what the heck people are talking about on meal plans (I eat everything straight off my property, literally.) does anyone have an idea what the heck could be the issue? Aside from high BP everything is normal. And allergies to pollen but that doesn’t really affect anything. I feel like I’m wasting away.
"if I go to pick up something odd shaped that’s 50#s then it’s not happening easily"
"75lb odd shape from the ground to the truck bed pretty easy"
How is 75 easier than 50, lol?
Sounds like you just need to start a weightlifting program if you want to lift heavier weights. There are plenty you can do at home. And maybe do some rotator cuff exercises. Start light, work your way up.
And if you don't do cardio, your cardio won't be good. Don't do it until you feel like you're dying, just do it regularly. Instead of 5 min of jumping rope, do something like 3 min, 1 min break, 3 min, 1 min break, etc. Or find something at a lower intensity that you can sustain for longer.
Some videos say you have to lean slightly forwards because it puts more weight on your leg🤔
slight lean is ok.. it's your body you will know..
Depends on torso angle
No that's what I saw too ! It's a slight lean forward
Yes, your torso should be angled forward at the same angle as your shin. Look at the Davis Diley instructional video for a better example.
I wonder if you would be into trying to achieve knees over toes, Brandon?
I managed to get these to 28kg(61.5lb)dumbbell in each hand for 8 reps per leg with good form but my legs never got bigger. But boy the soreness was always unmatched.
Are u eating enough food?
Id you struggle to do these, then your back foot is probably to high elevated. Start with a platform that are about 4-6 inches high...
Great advice
Lean forward
got i hate them. but they are a great workout.
What's a "spilt squat"
After doing this exercise my tailbone get engaged tho?
Bulgarians are with a leg up on a raised platform behind you.
I get foot cramps when i do these
Try regularly rolling a lacrosse ball under your foot with your weight on it. I was the same, just turned out my feet were incredibly tight.
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