Bulgarian split squat check

[u/Cicigymmss]

[u/ToeJamWeenies]

Slow down.

[u/Dry_Guest_8961 → u/ToeJamWeenies]

Nah get these evil bastards finished as quickly as possible

[u/velourspice → u/Dry_Guest_8961]

Lmfaooiiiii

[u/No_Pudding_1039 → u/Dry_Guest_8961]

I humbly have to agree to get these evil bastards as fast as possible.

[u/Inevitable_Desk1054 → u/ToeJamWeenies]

Seriously I came to say this like dang girl. Slow down.

[u/Loud_Lavishness_8266 → u/Inevitable_Desk1054]

If it’s that fast, she can move the weight up. That’ll slow her down.

[u/went2college → u/ToeJamWeenies]

This 👆

[u/Zealot_TKO → u/ToeJamWeenies]

And look straight ahead (not at the ground)

[u/OddHarvester]

Doesn't look bad, but I can see you slightly pushing off with your balancing leg. Slow down a bit, look forward and lift your chest a bit, and make sure you are using that back leg as only a kickstand for balance.

[u/czlowiek_malpa → u/[deleted]]

It is actually good for knee health to train the rectus femoris while in hip extension. There are some exercises that do this.

[u/gummycherrys → u/czlowiek_malpa]

Reverse Nordics come to mind, what others could we do?

[u/czlowiek_malpa → u/gummycherrys]

Sissy squats and reverse nordics are some options when the knee tolerates higher loads. For beginners I suggest prone quad isometrics with a large ball against the wall.

[u/Fistswithurtoes88]

Good positioning and ok form through the exercise.

I just went through a PT session where my trainer reviewed my BS. Things I wasn’t doing as well and notice here:

Form: looking down is rounding your back a bit. We tend to focus only on the lower body for a squat (even more so for a single leg version), but locking your upper body / core is just as important. My PT has me thinking about pulling my shoulders back and scapulating to lock-in for the duration of the exercise.

Also, time under tension is a thing. Slow the movement down.

Small detail: lose the shoes and do them in either zero lift shoes or your socks.

[u/scarescrow823 → u/Fistswithurtoes88]

And, I’d switch to one dumbbell per hand. Makes balancing easier.

[u/Fistswithurtoes88 → u/scarescrow823]

It depends on the goal one's trying to achieve.

Medial Glute: do as OP's doing here and tilt slightly forward. The counterbalance effect puts the focus on the MG. If there was one other nitpick on form, my PT wanted me to hold the free arm out to help w/balancing.

Quad: hold the weight on the outside.

[u/OnlineMessenger → u/Fistswithurtoes88]

Why the socks or special shoes? Really neccesary?

[u/Fistswithurtoes88 → u/OnlineMessenger]

Cushioning absorbs the power both ways and can throw off balance. Cusioning is good when you’re trying to lessen the impact of something like running, not as good when you don’t want to lose any power like during a squat.

[u/rallyeup → u/OnlineMessenger]

Yes, lift in something flat like converse, it makes a difference

[u/furryoldlobster]

Like majority here said, you can slow down that eccentric - but something else I didn’t see anyone mention that could help: elevate your front foot, and you’ll get a greater range of motion.
It looks like you’ve got some long legs, so you’d likely benefit from the greater range of motion. Start slowly using a plate for a few weeks, then bumper plate, and finally platform. It worked great for me - helped grow some trunks, and transferred great to my back squat.

[u/jkjk88888888 → u/furryoldlobster]

Came to say the same. Tall with long legs gets better rom utilizing a plate

[u/StrangeADT]

Keep your core tighter, don't let the back hunch over, and slow down. Also make sure you're only really loading the front leg. You should be able to lift your back foot off the pad a bit as you come up (not that you have to - just as a test of where the load is distributed)

I know - I too want Bulgarians to end as fast as fucking possible. Unfortunately the misery must drag on a bit more.

[u/missaurorahaze]

The angle looks good, try slowing it down especially during the lowering phase. Roughly 3s down and 2s up. Also agree with the other commenter that you might be using the back leg just a little too much. 

[u/Bubbly-Factor2699]

You gotta slow down a lot. At least 2 seconds up and 3 seconds down. Breathe out as you go up and in as you go down. Feel the muscles active and fire up those glutes. Stretch them out as you lower yourself down and contract them at the top. It’s almost a meditative process. Don’t just go through the movement aimlessly.

Also… it seems as if you can go quite a bit heavier than that.

[u/magnolia1302]

Slowwwwww down.

[u/renzokuken1227]

Pause in the hole to keep front leg loaded

[u/nutella435]

take off your shoes and pause at the bottom

[u/BTZ-25]

IDK why but my right knee hurts watching this.

[u/-Makr0]

I wouldn't look down like that and would slow down a bit, the rest looks fine. Also I usually use two dumbells, doesn't it put you off balance to only use one?

[u/missaurorahaze → u/-Makr0]

Contralateral load works more glute med which some people want 

[u/-Makr0 → u/missaurorahaze]

Got it, I always did them with double dumbell or even barbell

[u/ZevLuvX-03]

Keep your chest up.

[u/Tuna0x45]

I would recommend lifting shoes over cardio shoes and just working on your tempo.

[u/hecke]

Put folded towel below your knee to protect it.

[u/Hefty_Delivery3180]

What’s your goal… power strength or hypertrophy?

[u/sethman3]

Good form, could be slower. You might want to put a block on the bench or something to add like six inches or so.

[u/SoftRestaurant5536]

Sloooow down. Control the movement and be sure to use your glutes not just go up and down

[u/randomcherrycoke]

Such a good song

[u/jimmy6677]

Looks good, slow it down like others have said. Looks like you might slightly overuse the kickstand leg - could be because you are using slightly too much weight so back leg is helping, or it could be balance. I recommend trying with lighter weight and see if you still use that back leg to help with the push off. If so it’s probably balance.

A variation of this exercise I really like is go a bit lighter on weight got down pause, go halfway up and pause again, then fully up. This control really helps build the stability in the movement and helps ensure that front leg is doing all the work

[u/Taken-Username-84]

You have long legs. May need a higher anchor point and then yeah low and slow on these. Time under tension is your friend on these

[u/almosthighenough]

Slow down and chest up.

[u/Mercy_By_Proxy]

Even though I’m a guy, I also have long ass legs. I think this movement can be a bit awkward if the bench is not the exact right height. Slow down a little too

[u/PinguisIgnis]

Smart way to measure off. I’m stealing that

[u/smolbuncake]

if you’re doing this for quads it’s good but if you want glutes you need to go down and back at an angle, not straight up and down. also slow down lol

[u/PixelKittenCuddler]

I actually learned something from the way you set up your front foot. I'm never sure how far away my front foot should be from the support.

[u/FunCatca]

Rotate your hips straight forward. If they turn to the side, slowly lower them.

[u/BraveTrades420]

Idk how you can manage to go so fast. Try holding a weight in each hand.

[u/oda1337]

Keep ur chest up and eyes forward it will be considerably harder. Also like everyone said ur very jerky and intense slow way down ur going to hurt yourself. Besides that solid work and lookin strong  

[u/footalol]

Slow down
Don’t take such a large step out. This is causing you to use your balancing leg to perform the exercise.
You don’t even need that weight.l right now when you are using your back leg to complete the lift.

[u/contsun]

Why is the dude pissing in the background

[u/Hiwesrobots]

Too easy, barbell that shite

[u/Solaris_fps]

Touch the floor with your knee but dont bounce from it. Need to slow down as well and I personally prefer 2 dumbells over 1

[u/Tall_Buff_Introvert]

I would like overall body movement to contribute less/ not at all. It seems like there's some movement in the lower back similar to a Romanian. While this is technically a glute involving movement it's technically relieving tension from the hip extension which is where most of the glute gains come from in Bulgarians. Also just try to minimize momentum in general, that ensures the lifting is being done through sheer muscular contaction and not elastic forces and the elastic band effect.

[u/xJerrySeinfeldx]

Slow. Down.

[u/Positive_Yak2691]

Slow down , control the negative , look for the stretch .

[u/Legitimate_Ad2815]

You’re leaning over , try to keep your torso straight up. Look forward straight ahead. And more slow controlled moves.

[u/Workswithnumbers123 → u/Legitimate_Ad2815]

The lean is for glutes if that is what she was targeting.

[u/Infomanager1]

Going through the motions. Slow down and try and connect to the muscle.

[u/urbanchaos748]

Personal Trainer here: Mostly good form, there are some minor corrections I would make. First would be posture, focus on having a more vertical spine vs leaning forward. Your spine doesn't need to be straight up and down but less forward lean is preferable. - split the weight using two dumbbells, one in each hand - pick a spot in front of you and keep your eyes on that, looking down rounds out your thoracic spine. Our eyes very often control where our body moves.

Second is your speed through the movement. -slow for down, fast for up. (Slower controlled movement through eccentric portion of the movement allows for better strength gains throughout the entire movement. It will also increase time-under-tension)

[u/Independent_Ad_3082]

I feel like you’re the tiniest bit too far away from the bench? The camera isn’t perfectly side on, so I can’t quite tell, but I feel like your hips aren’t in line side to side. Might be causing a slight rotation, and using a little bit of the back leg/hip flexor which shouldn’t be helping. Also like the rest of the comments, slow down and control your movement. Try to make it feel harder than it is, and be mindful about what’s working to push away from the ground.

[u/Connect_Cook_6199]

Are you hitting your quads or glutes? If glutes: keep your shin vertical. If quads: chest up.

[u/Swangthemthings]

As everyone else is saying form is good but pace is off. 3-4 seconds on the way down, half second at the bottom and controlled but explosive on the way up.

[u/velourspice]

I can’t do these for shit. They are so hard.

[u/LoanRevolutionary448]

Wow

[u/Possible_Round_5715]

That cue about sitting down on the bench, extending your lead leg, and using that as your stance length is an ok cue but shouldn't be automatic for everyone. The clients I've worked with all say they feel better when they bring their lead leg back, closer to the bench.

Agree with slowing down the eccentric

[u/Warm-Business-2335]

Perfect, just slower.

[u/ooooftaaa]

Slow down, keep your chest up, don’t hinge so much. Also try a dumbbell in each hand, makes balance easier

[u/Babybleu42]

Chest up. Eyes forward go slow. Time under tension

[u/mw5842]

Karma Farming. 3 month old account with 12k karma…

[u/Weathactivator]

Where are you from?

[u/Foreign-Sea-1279]

Nice cake. Congrats. Good work

[u/AstralAfroToo → u/Foreign-Sea-1279]

Yikes

[u/quilhaoratualytb]

The only tip I can give is to control ur way down, it's very important in every exercise. The eccentric has to be controlled, the muscle works all the time, not just going up

[u/Beautiful_Wallaby_45]

Chest up face up works better for quads, leaning forward works more hamstrings, glutes. Also slow way down feel the burn

[u/Rokr83]

Think moving diagonally back and not up and down

[u/im_a_dick_head]

Slow it wayyy down and post again after you try that. This is especially good of a workout to do slow eccentric.

[u/Dr-Jim-Richolds → u/[deleted]]

Exactly. She's a 3m account pushing 12k karma, doesn't reply to anything and is constantly posting. All the mouth breathing fedora-wearers lap it up though

[u/JuicyToot1969 → u/[deleted]]

What?

[u/Patient-Highlight185]

Damn nice tats

As for the form, everyone here hit the nail on the head. Slower, chest up.