Bulgarian Split Squat

[ozika07]

Hey, me and my friend have just started doing this exercise, but with the barbell. We're not pro's or anything and have a max of only 30kg to put on the barbell, which we have been doing normal squats with. Do you think it would be safe to put only 20kg for the single leg split squat considering we've never gone more than 30kg with both legs? My friend is adamant of putting 25kg on, but i feel it puts too much strain on our knees, for now.

[christianfinn]

@ozika07 Yes, if you've been squatting with 30kg, 20kg is most likely going to be too much for one leg. Try starting out with just your bodyweight, focus on technique and then gradually add resistance over time.

[veryslyfox]

These are better than lunges with the back foot on the ground because by raising the back foot, you put 95% of your body weight on the front leg. With the back foot on the ground, only 85% of your bodyweight is on the front leg.

[christianfinn]

@veryslyfox I like these a lot better than lunges

[Richthor1889]

Is it any good for mass building?, it looks like a better version of 1 legged lunges which i can never get on with , will try this one out, look like it really works the legs out!

[christianfinn]

@Richthor1889 As long as you're using a sufficiently weight, it works fine for mass building.

[Mr5ar5ar]

Why is it called 'Bulgarian' split squad? I want to know it because I'm from Bulgaria.

[blackbone330]

Why can't my fat ass look like THAT!!!!! and nice vid I'm doing this at the gym tmrw.

[ironmonnkey15]

Yo man I am wondering what some other good exercises to build some mass on my glutes other than this. Squats havent been doing and I am just trying to get things a bit more proportional.

[christianfinn]

@ironmonnkey15 Hip thrusts work well -@bretcontreras1 has a bunch of good exercises for the glutes

[ANALAZER1]

@ironmonnkey15 In order for Squats to build the Glutes properly you must be sure you are descending low enough. Maybe your are already are and they are still not doing it - then my bad.

[xperia69]

put a towel on your nice couch......!

[Obsidian1392]

great stuff

[christianfinn]

@Obsidian1392 Thanks dude.

[MegaGlennbeck]

yaa thats wat they all say.. a really good exercise tho. filmed at a weird angle i guess

[christianfinn]

@MegaGlennbeck When you hold your arms at your side the way I'm doing, the arms are pressed against the lats, which can make them look a lot bigger when seen from the side.

[MegaGlennbeck]

haha damn guy ur arms are almost as big as your legs... roids much?



[christianfinn]

@MegaGlennbeck Never used roids dude.

[rkduckworth]

Thanks for this very useful video. You've got exemplary form. Everything is cleanly executed, and you are in complete control of your motion.

[christianfinn]

@rkduckworth Thanks for the feedback, I appreciate it.

[saisukee]

@rkduckworth But, isn't the angle on the knee too small? Isn't it supposed to be about 90 degrees?

[summerstrolls]

thank you!!

[summerstrolls]

Is it ok to lean forward while moving down?

Thanks for posting this

[christianfinn]

Aim to keep your body as upright as possible. If you find that you're leaning forward, try adjusting the positioning of your feet. Chances are they're too close together.

[christianfinn]

It works both the front and back of the thighs, as well as the glutes.

[Daboxer1000]

what does this do?