Nothing sparks passion in fitness enthusiasts quite like the Bulgarian Split Squat, but are you performing it incorrectly? This popular leg exercise can either make or break your workout, and it seems many are missing the mark. In this article, we’ll break down the critical aspects of the Bulgarian Split Squat, explore common mistakes, and reveal how to execute the movement correctly for maximum effectiveness and safety. Ready to elevate your leg day?
Importance of Proper Setup
Before diving into the exercise itself, it’s crucial to understand that about 90% of problems arise from improper setup. To begin, sit on a bench with dumbbells resting on your thighs. Once seated, extend one leg outward slightly to the outside. This positional adjustment is key, as it sets your heel in the right place for proper execution.
When you’re ready to stand, maintain that heel position as you rise and place your back foot firmly on the bench. One common mistake is placing just your toe on the bench, which offers limited contact and stability. Instead, turn your foot to create a wider contact area for better balance.
Finding Your Torso Angle
The angle of your torso is vital for targeting specific muscles. If you want to emphasize your quads, keep your torso upright throughout the exercise. This upright position forces knee flexion, allowing your quadriceps to do most of the lifting. Conversely, if you’re looking to engage your glutes, tilt your torso forward towards the ground, mimicking the position of a sprinter. This adjustment effectively shifts the workload to your posterior chain.
Depth and Tension: Key Factors
When performing the Bulgarian Split Squat, proper depth is essential. Aim to go down until your dumbbells are near the ground, but avoid resting; this releases tension in your working leg. Instead, maintain contact to keep the muscles engaged. If you’re feeling fatigued, a slight tilt of the dumbbells can help, shortening the distance to the ground without sacrificing mechanics.
Advanced Techniques for Growth
The Bulgarian Split Squat is versatile and can incorporate several intensity techniques to boost muscle growth. Options include paused reps in the stretch position, one-and-a-half reps to maximize time under tension, and explosive repetitions to increase power. For those looking for a challenge, try one-legged plyometric versions of the exercise. The Bulgarian Split Squat offers endless variations, catering to various fitness levels and goals.
Final Thoughts
Mastering the Bulgarian Split Squat is about understanding the foundational techniques and making critical adjustments according to your goals. With proper setup, torso angle, and depth management, you can maximize the benefits of this powerful exercise. Are you ready to refine your technique and take your leg workouts to the next level? Share your thoughts and experiences with the Bulgarian Split Squat in the comments below!
Discover more from Marki Mugan
Subscribe to get the latest posts sent to your email.
“FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi
ll be posted within the first 24-48 hours of you leaving the question. Good luck!
I used to always do squats only on leg day until I started getting some lower back issues. Not because of the squat itself but it was probably me just overloading too much weight so I won't blame it on the squats.
Anyways I switched completely to Bulgarian split squats and my god Ive never felt my quads and glutes burn so much. This is exactly what I wanted after leg day! And then next day I can feel my glutes burning. I actually love doing them now even though they're so painful but I've never been this sore or had a burn like this doing regular barbell squats
Is it ok to just put the whole back leg up to the knee on a bed? I find that to be very stablizing.
bleeps out the "f" bomb, but not "pussy" pad….he he
0:35
Your videos are very helpful. Thanks for sharing them. It's like "Fitness Tips by Barton Fink" 😂
Nope, doing it with my foot down hurts my foot.
Harris Melissa Smith Betty Jackson Kenneth
Was that Antonio Brown at the end
When are you supposed to inhale and exhale during the bulgarian and split squat?
I hate split squats. Now I’m looking forward to doing this. Jeff, may you get your 💐 in this life.
I do this but I set my forward leg so the knee is above the foot so the shin is vertical at all times. I use a smith machine to help me keep my balance. And I can put plates on the bar for added resistance. That bar gives me my stability. I'm 70 yo and balance is no longer my forte' But boy oh boy I did this exercise for the first time ever yesterday and does my ass feel it !! Even with just a little weight.
Vertical Hip thrust: 250 lbs. (7 sets at 13 reps per set.)
Seated incline leg press machine: 170 lbs. (same reps/set)
Bulgarian Split: 10 lbs yesterday >>> LOL (4 sets at 7 reps per set)
It's a really good Idea to do DIFFERENT types of exercise for the same muscle group.
Any tips on how high my back foot should rest? I’m 6ft sometimes everything feels too low for me.
my legs
Lopez Patricia Smith Richard Rodriguez Larry
Teal men j9b
Hernandez Patricia Lewis Jessica White Carol
Damn! This guy looks like Cullen Kelly.
Been watching this dudes videos for years, and whenever i have a buddy asking about a workout or even want a refresher myself this is always my first choice
3:05 I go down until my back knee touches the floor. I just pull up the dumbells a bit
I’m an absolute beginner to working out and one of my big fears is injuring myself due to set up and position so I really appreciate your information and how quickly you got to the point while also explaining it in a way that I would understand
Just did my first set!! Im BEAT omg but I finally actually felt the burn!
Hall Dorothy Clark Ruth Jackson Jeffrey
I physically cannot make my dumbells touch the floor. My arms are too short. I go down until my behind ankle literally presses into the bench and can go no more. I'd have to either really twist or lean completly forward to have them touch the floor
If not done with excellent form it’s a good way to tear your meniscus in your knee
I love this. Thanks for teaching me❤
I’m doing Bulgarian split squats for glutes. As I go down, I feel pressure on my knee even though I lower myself diagonally. Why am I feeling pain?
I just recently found him….LOVE HIS STUFF! I’ve seen a vast improvement in my gains by implementing his stuff. What like mostly is he’s not some huge meat head! He’s lean and looks athletic! The meat head stuff has no bearing with me.
Not him bringing up "pussy pad" after I just ordered one 😂😂😂
We got jeff spanking himself before GTA 6
I loved doing them on a bar with a pad but I stopped for a while lol. I've just added them back into my program so wish me luck haha.
Everything he is saying is correct except for that back Foot!!!! Never Never Never sickle that foot in such a way!Cmon now!People Please don’t try this because you will do harm to the alinement of your Foot !
I tried these and fucking HATED them because they hurt my back ankle and felt very awkward. I even tried doing that thing where there's more contact with the bench instead of just the tip of my foot. Still hated them. I don't want to dread leg day even more than I do.
I hate this exercise because of the instability of being on one foot and the weird angle the other foot makes on the bench.
Sonja ist ein junkie
Your video helped me a lot with balance so thank you so much! I am still struggling a bit it seems though to get my glutes and I’m leaning forward about 45 degrees you show in the video but I’m not feeling it in my glutes just my quads. Any idea why that might be? I know it’s difficult to answer probably without seeing me do it but thought I’d ask in case you’re familiar with this issue
My ankle started screaming when he put his ankle on the bench in that awkward looking angle😢😢😢😢😢😢😢😢😢
Thanks for the tips
My only question is, the weight transfer between the feet. Is the weight distribution 50/50 front/back leg or more like 80/20 front/back leg when squatting down/up? THANK YOU!