bulgarian split squat

[BigChief3000]

anybody else do bulgarian split squats? they destroy me everytime and give an insane quad pump. i never hear people talk about them much though.

[BC02]

I Love Them. They Beat The **** Out Of My Hamstrings.

[porcupinetree]

Tell us about them

[SixOneNine]

They're great. Bodyweight alone is tough. I've only seen 1 or 2 people other than myself do them in my gym.

[BigChief3000]

i don't use the block though, i guess that just adds extra rom.

i forgot about how hard they work my hamstrings too.

[mrbbang]

that RoM looks intense; these have been my alternatives to the regular squat, for some reason i've experienced headaches during squats and DL's, but regardless, these will make you SWEAT.

[Eric-B]

they're fun...

[ToshiroMifune]

that RoM looks intense; these have been my alternatives to the regular squat, for some reason i've experienced headaches during squats and DL's, but regardless, these will make you SWEAT.

High Bp. What's your stack?

[Mikael92]

bulgarians owns....especially the extended rom version.

[Witter]

Ya this is my most hated exercise, they are so tough, worse than squatting or DLs. Mostly a quad workout. I am way more stretched out than Eric B's clip though.

[WhatDidYouDo]

same hear man my legs never seem to get used to these type of squats

[Eric-B]

Ya this is my most hated exercise, they are so tough, worse than squatting or DLs. Mostly a quad workout. I am way more stretched out than Eric B's clip though.

Yea those were after long-stride lunges. I usually try to vary the length with my uni-lateral stuff. It's definitely harder with the front foot elevated and farther out in front.

[Leferikson]

they're fun...

they are fun...but a q about the form in the vid. from what I've read, doing any leg exercise where the knee passes the toes will put excessive strain on the knees. whenever i do these split squats, i make sure to walk out a little farther than this guy. what do you guys think is the better way to do it (not just for the muscles, but for knee health)?

[SouthernLord]

they are fun...but a q about the form in the vid. from what I've read, doing any leg exercise where the knee passes the toes will put excessive strain on the knees. whenever i do these split squats, i make sure to walk out a little farther than this guy. what do you guys think is the better way to do it (not just for the muscles, but for knee health)?

As long as your knee is tracking inline with your foot then you are fine.

Look at all Olympic weightlifters squats, front squats, and the bottom of their snatches/cleans. Their knees are always passed their toes. Not say that Oly weightlifters do not suffer knee problems, but just an example.

Most people I here spout off this hearsay are out of shape personal trainers who squat in the smith machine because they have a bad back/knee/sand in the vagina/etc. not saying this applies to you

[SouthernLord]

BSS are the ****. I usually do these or reverse lunges after squats/front squats. Unilateral training is very important and often over looked.

If you guys are feeling crazy/stupid do some unweighted bulgarian split squat plyos after your regular BSS. Do them as fluid as possible.

[Leferikson]

i can't stand doing smith squats, they are for sandy vaginas. i just wanted a clarification ^_^. i'd like my knees to be healthy for as long as possible.

[-Lucifer]

I love doing them. I alternate them with step-ups and lunges, right after squats. My legs were like jello first time I did them.

[Kaz85]

Gonna try em next leg workout day . Thanks OP