Bingo! The forward leg is the one I should feel my glute med during each rep. I had a hard time with the muscle memory connection because this piece of info was missing. Thank you so much!
I randomly like these I think because I don’t have a lot of ROM so I can load these way more than a squat. This is my favourite movement after kettle swings.
Im doing this exercise as my primary exercise for legs starting today. I’m going to build it up to some heavy weight. I’ve been having knee pain and hip pain and I know it’s coming from instability in my lower body. I can squat 300 pounds for a few reps but 3x10 bulgarian split squats with 15lb kettlebells in each hand was a challenge. I will update this comment in the future with some results.
@@topemeister3000 I’m doing the ATG dense strength program right now. Primary quad exercises are slantboard reverse step up, ATG split squat and slantboard ATG squat. Building strength with pain free ability on those exercises has drastically improved all knee pain. Changed my life.
I was debating whether or not to take the split squats out of my stability routine and then I find this. Thanks. This was the missing piece to the puzzle.
Love BSS.. Any chance you could do a VIdeo on Ankle ROM and recovering ROM in the ankle, primarily Dorsiflexion ???? I think it's hard to find decent up to date videos on Ankle Recovery.
Try plantar fascia release. Barbell ankle stretch. Pause repping your first warm up set (good irrespective of mobillity restrictions). There are loads of vids on this. Hitting your calves with a higher rom also does something.
Ok got it. But explain again please, whats the point you were making against using two dumbbells in the Bulgarian split squat? There is less stability needed and its more to do with strength? 01:26 So two dumbbells creates resistance? One bell creates stability?
Doc, when doing this movement, do you prefer a dumbbell in both hands or following your visual example of a weight on the forward leg being trained? Thank you!!
So it depends what stimulus you are loading for. For strength adaptations its self limiting, for hypertrophy its better, but i find this exercise is best for promoting the stimulus of instability, therefore i load single arm in order to increase that stimulus as much as possible.
I find it really hard do to only a few reps of this excersise, with only my bodyweight. Which excerises(besides the Bulgarian split Squat itself) could contribute to a better Bulgarian split Squat en lower body stability?
Hey doc, do you suggest to do this version of the split squat after heavy compound movements and treat it like a light accesory? Or do you feel it is better to do it just like and activation movement prior to the compounds ?
Mike Young you could absolutely do them twice a week. I would do a shorter quad dominant stride one day and a longer ham/ Glute dominant stride the other day
The Muscle Doc in this exercise should the knee not pass the ankle? And in that case is the short stride with the knee/ankle parallel, and the long stride just beyond that?
MTHS Yoshi MTHS Yoshi that's the million dollar question - the answer is enough reps that you practice and accumulate good technique , but not so much that fatigue sets in and degrades the technique
BSS are way better, I have low back pain and my low back prevents me personally from back squatting heavy. I have worked up to 100 lbs dumbbells in each hands for 4 and my legs have never felt better. No knee pain either unlike bilateral squats.
Bingo! The forward leg is the one I should feel my glute med during each rep. I had a hard time with the muscle memory connection because this piece of info was missing. Thank you so much!
Great video! I had to slow down speak to 0.75x so much info so quickly. 🎉
Split squats are possibly the most horrid feeling movements but they are so good for you
I know! I actually dread doing these with a 20lb kettlebell more than I dread doing my barbell squats with 45lb plates; the burn is no joke 😅
I randomly like these I think because I don’t have a lot of ROM so I can load these way more than a squat.
This is my favourite movement after kettle swings.
I like how you explained the important, the resistance of force
Im doing this exercise as my primary exercise for legs starting today. I’m going to build it up to some heavy weight. I’ve been having knee pain and hip pain and I know it’s coming from instability in my lower body. I can squat 300 pounds for a few reps but 3x10 bulgarian split squats with 15lb kettlebells in each hand was a challenge. I will update this comment in the future with some results.
How are the split squats coming along?
@@topemeister3000 I’m doing the ATG dense strength program right now. Primary quad exercises are slantboard reverse step up, ATG split squat and slantboard ATG squat. Building strength with pain free ability on those exercises has drastically improved all knee pain. Changed my life.
@@seeyouatsunset Hell yeah
This channel is great for personal trainers! Thank you!
I was debating whether or not to take the split squats out of my stability routine and then I find this. Thanks. This was the missing piece to the puzzle.
what did you decide?
@@acupofcoffee7545 To keep it within his routine of course.
This is great. Thank you
I have a peculiar injury in which I'm not able to put weight evenly on my right foot. I'll definitely give this exercise a try.
Will training the split squat help my injured knee?
Love BSS.. Any chance you could do a VIdeo on Ankle ROM and recovering ROM in the ankle, primarily Dorsiflexion ????
I think it's hard to find decent up to date videos on Ankle Recovery.
2 years later and no answer... Same dorsiflexion problem here
Try plantar fascia release. Barbell ankle stretch. Pause repping your first warm up set (good irrespective of mobillity restrictions). There are loads of vids on this. Hitting your calves with a higher rom also does something.
The content you put out is just amazing
Hoping to learn and see way more
Ok got it. But explain again please, whats the point you were making against using two dumbbells in the Bulgarian split squat? There is less stability needed and its more to do with strength? 01:26
So two dumbbells creates resistance? One bell creates stability?
This guy is huge omg
Doc, when doing this movement, do you prefer a dumbbell in both hands or following your visual example of a weight on the forward leg being trained?
Thank you!!
So it depends what stimulus you are loading for. For strength adaptations its self limiting, for hypertrophy its better, but i find this exercise is best for promoting the stimulus of instability, therefore i load single arm in order to increase that stimulus as much as possible.
I find it really hard do to only a few reps of this excersise, with only my bodyweight. Which excerises(besides the Bulgarian split Squat itself) could contribute to a better Bulgarian split Squat en lower body stability?
Try it with a trap bar
If own feels this exercise more so in the oblique rather than the QL does that indicate a muscular imbalance?
Rishi Verma you might be flexed too far forward at the hips , I would focus on keep your torso as up right as possible
Hey doc, do you suggest to do this version of the split squat after heavy compound movements and treat it like a light accesory? Or do you feel it is better to do it just like and activation movement prior to the compounds ?
For me, i like to keep the majority of my pre-workout activation to bodyweight. Then I'll treat this as an accessory after heavy lifts
Why my low back hurts when I do this excercise?
at any point do you want to go heavy on this?
How often should I do this? I have two leg days a week. Should I incorporate it on both leg days?
Mike Young are you leg days split up? Like is one a hamstring dominant and the other quad dominant ?
The Muscle Doc no it's not spilt
Mike Young you could absolutely do them twice a week. I would do a shorter quad dominant stride one day and a longer ham/ Glute dominant stride the other day
The Muscle Doc thank you so much man, I'll incorporate it into both days then. I appreciate your help.
The Muscle Doc in this exercise should the knee not pass the ankle? And in that case is the short stride with the knee/ankle parallel, and the long stride just beyond that?
What kind of set/rep scheme would be good to strengthen the glute med?
MTHS Yoshi MTHS Yoshi that's the million dollar question - the answer is enough reps that you practice and accumulate good technique , but not so much that fatigue sets in and degrades the technique
3 sets of 8 rrp
Progress to 10-12 repz
Then add a set along with weight in 5
BSS are way better, I have low back pain and my low back prevents me personally from back squatting heavy. I have worked up to 100 lbs dumbbells in each hands for 4 and my legs have never felt better. No knee pain either unlike bilateral squats.
hehe, view #666- Thanks for the concise yet thorough info.