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zakruti.com » Sport, fitness, workout » Jeff Cavalier
Stop F cking Up Bulgarian Split Squats (PROPER FORM)

Stop F cking Up Bulgarian Split Squats (PROPER FORM)

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Rating: 4.5; Vote: 2
Do you know how to do a bulgarian split squat? If not, you're in luck. In this video, I am going to show you exactly how to perform a dumbbell bulgarian split squat so that you can perform the exercise every time without making a mistake. Remember, it's not just what exercise you do, but how you do them that matters the most and I want to make sure that you get your bulgarian split squats form right every time you do them. Step 1 of this bulgarian split squat tutorial is getting the setup right: When doing a dumbbell bulgarian split squat, you are going to need a pair of dumbbells and an adjustable or flat bench. I would say that 90 percent of the problems with the exercise and the mistakes made during split squats is on how we position the feet in front of the bench and on top of the bench. Let s start with the foot placement in front of the bench. Step 2 of this bulgarian split squat how-to is your front foot position: Sit down on the bench with the dumbbells held on your thighs. From here, extend one leg out until the knee is straight and the heel is positioned on the ground. This will represent the position of your heel when you stand to do the leg exercise. Before you do anything else however, move the foot out to the side another 2-3 inches. Step 3 of this bulgarian split squat form guide is your back leg and foot positioning: With the front heel in the place that you measured in step 2, you will know put your back foot up on the bench. The way you place the foot is critical however. If you put just your toes down on top of the bench then you are likely going to have balance difficulties. The toe is just not enough of a contact point with the bench to keep stability once the movement of the exercise starts. Instead, allow the ankle to fold in naturally and increase your foot/bench contact area by involving the outer portion of the foot and ankle. Step 4 of this bulgarian split squat how-to is the torso angle: This is where you get to target the muscles of the legs that you want to focus on with this versatile dumbbell leg exercise. If you want to hit more of the quads then you will want to make sure you keep your torso upright throughout the entire movement. If you want to make this more of a glute focused exercise then you would want to angle your body forward (without rounding your low back) and maintain this slight lean throughout the set. Step 5 is how low should you go on a bulgarian split squat This one is easy. You want to be sure that you go low enough that the dumbbells make contact with the floor without fully resting them on the floor. Many people will go low enough but remove the tension from their legs temporarily by disengaging and letting them rest even momentarily. This isn t correct. You want the dumbbells to make contact but you want to feel their weight in your hands at all time to ensure that they are at no point resting. Step 6 of how to do dumbbell bulgarian split squats is the intensity techniques that you apply to your sets: There are so many ways that you can intensify a set of bulgarian split squats to further improve their ability to help you grow bigger legs. The first is by incorporating a pause rep at the bottom of the reps. This will increase the tension in the stretch position of the quads and glutes leading to a better hypertrophy response. The second thing is to take it one step further and perform them as one and a half reps. This will require that you lower to the bottom, come up just half way, go back down and then come back up to the top. This is just more stretch tension on the reps making for an even greater growth stimulus. Finally, you can perform this leg exercise without any dumbbells at all and do them explosively as a plyometric bulgarian split squat. Now that you know how to bulgarian split squat properly, you will not only be able to set a good example for other gym-goers, but you will eliminate any risks that comes along with the traditionally performed version of this exercise. Remember, it's not just what exercises you do, but it's how you do them that matters the most, especially when it comes to form. When it comes to form on a dumbbell bulgarian split squat, how you do it is going to determine whether you are setting yourself up for injury or if you are going to build bigger quads and glutes without that risk.
Date: 2023-12-11

Comments and reviews: 20


As a biceps training, I have liked the twisted biceps curl (dumbells) for years, because the 'normal' and hammer curls often hurt my elbows. Since recently, I have done something wrong during construction work where my upper forearm muscles near the elbows hurt 24/7 (if palms pointed up, the muscles facing outside) and I can't even properly do twisted curls anymore. Was I doing something wrong with the other curls in the past due to an imbalance or other, how can I get rid of this 24/7 forearm/elbow muscle pain and how can I prevent future injury?
Thx btw, love just about all your videos! But mainly the 'best and worst. exercises' and your guidance on how to prevent and repair injury
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I struggle with going heavy in my workouts. Background is: I did powerlifting on an amature level years ago, then it happened that I lost fun and did a relatively long pause. since one year i am back at training, installed myself a homegym but i am not really happy because i got weak af and i struggle to get the intensity and load high enough to get myself the stimulus i would need to build muscle (i am 30years old). Any ideas how to grind back with a not so powerlifting based/ heavy type of training?
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To those who haven't done BSS's before, please understand one thing: This is a major glute exercise whether you lean forward or not. But it is not a hinge so you can alternate these with RDLs to complete your leg program for the week. Also, start with no weight, then add DBs or kettlebells after you master the form and balance.
If you can't do traditional BB squats or hack squats, try BSS's. IMO, they are even better because your back is taken completely out of the equation.
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0: 18 serious question: What could be done to build a balanced body when leg exercises induce discomfort due to inguinal hernia?
One of the problems I m facing with leg exercises is discomfort on lower abdomen due to inguinal hernia on both sides of the abdomen.
I m staying away from most hip hinge movements and leg exercises to avoid pain but I would hate to end up with chicken legs and big upper body.
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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!
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I used to fear this exercise, just because of how brutal it can be, especially towards my knees. But boy, it is so rewarding. The amount of strength you can gain from it in time is endless. Now it is a staple on my leg day, along with the back squat. One of my favourite exercises now. Always feel more comfortable doing this exercise with my shoes off.
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hey Jeff, I have seen a lots of videos on exercises, love them but there are no videos about how to properly warm up and cool down for any particular muscle group exercises. for example, there is no specific videos for warming up/cooling down for a back work out session and others. would be a great help if you provide them too.
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I'll do hack squats for my quads, but for my glutes NOTHING hits as hard as BSSs. I'll do four sets, and for multiple days after my butt hurts like I've been in prison. Hip thrusts don't even compare in terms of the amount of sustained muscle pain. So it's great to see Jeff cover them as only he can.
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Hello Jeff I have a doubt.
Spider curls are effective in contracted position and Preacher curls are effective in lengthened position.
Please make a video on How to maintain the resistance curve throughout the rom and get benefits of both spider and Preacher curls with a single exercise.
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I do them inside my squat rack with a leg roller and an SSB, utilizing handles on the rack for balance. I don t allow myself to pull up with these handles, everything is with the quad, but they let me stabilize, and then I can put as much weight as I want on the SSB. Any issues with this?
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I sustained a back injury from deadlift
The pain is gone, but when I attempt a barbell squat on the 5th set, the pain returns
This exercise has helped alot as a replacement. It burns like hell and I used to get nauseous but it s worth. I felt better gains in quads from it too
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For setup, I visualize a line from the edge of the bench to the floor, then place my heels near that visualized line. I take 2 heel/toe steps to get my correct placement. I go down until the knee of my back leg touches the floor. This method seems to account for short and tall people.
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that was great. thank you for those tips about setting up. I have never been able to balance when I've tried these so I tend to shy away or have to do them with my hands holding a support. I'm going to try your rotated foot on the bench technique and see if that fixes things
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Having flat feet I find squatting and lunges very difficult and painful exercises to perform, especially with heavy weights. I had a knee injury when I was 14 and since then my left knee hurts when I squat. Do you think Bulgarian Split Squats will help? Thanks Jeff
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How do you correct hip impingement? It s been years, nothing seems to help at all other than certain posterior hip distractions (the more popular lateral distraction makes it hurt worse) and some corrective work focusing on correcting left AIC pattern.
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Thank you for explaining this.
I've previously rolled my ankle (basketball); would there be anything to be concerned about placing my foot on the bench like that? I believe it's healed by now but I wouldn't want any surprises.
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You have multiple series that are complete sets of muscles/workouts. For example the 100 series or the Perfect series. How would I split those workouts into days? Would I combine a couple of them or would I do 1 each day?
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Hi Jeff, what are your thoughts on elevating the heel with a wedge on the leading leg? I find it takes some tension out of my patellar tendon but want to be sure im still getting the best muscle stimulation. Thanks
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one of my favorite body weight exercises. Thanks for doing a form video on it. I would appreciate some other simple exercise videos that everyone does wrong. Wouldn't hurt to do another push up video again.
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Have been following jeff for over 6 years now, but his recent videos are the holy grail of quality content.
The length of each video is perfectly short and he just spits useful facts during the entire time!
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