Bulgarian Split Squat!!!!!!!!!

[Kbprincess8496]

does this make yur butt bigger ?

[Inahewoof]

somethin must be fuckin wrong with me, cuz no matter what glute exercise i do, including this one, I feel no burn in my glutes, only my front thigh feel a burn.

[coachyari]

@Inahewoof try doing something more simple like a bridge. lie face up with knees bent 90 degrees or a little closer towards your butt. arms at your sides like a T. palms face up. (this will also help back musculature) press through the heels and squeeze. keep your knees in alignment with your hips, dont let the knees flare up. and also make sure feet r hip width apart. start with simply squeezing 30 sec. then progress to repetitions without touching butt to floor.

[screenflicker1]

the angle on the back leg looks more like 45

[1988acid]

I get sciatica and do not like doing the normal squats with barbell.Would this help me.

[disco77799]

when the moment u said this is awesome for ur butt... i got a boner.. man ur sexy coach..

[bobbytmathew]

this looks way safer and more effective for leg muscles than hindu squats, although hs are good for the heart.

[allaboutdatGDA]

...but what if the doctor is out? then what do I do?

[adryanerock]

Bulgarians is good for running athletes especially sprinters. The form of exercise allow you to train both quad and hams at 60-40 of ratio which is in balance.

[TigerKenzo]

The demonstrator's form is picture perfect!

[LordAkaneon]

Coach Yarinige is the best!

[missaydashortay6]

does this make your butt bigger? or what??

[MzGreenEyes89]

my butt hates me when i do these lol

[X3MCTZN]

I am doing the bulgarian squat- DAMN it it really pumps my legs, and it is good for the stamina and Ive become more accurate !!! GREAT exercise, But it is not recommended to use HEAVY -WEIGHTS !!!

[CharlottaLuv1]

will this make my butt bigger?

[anticubicle]

"awesome for your butt" Yeah, damn sure looks like it!!! No really, good vid. I cant do single leg squats so these are a good replacement.

[MyPenis13inchGirlFit]

HAHAHA! great ridiculous workout if you do not have any weights. All I need to jump higher is only a squat cage and a barbell. I bought the ridiculous ones I can put 220 or so in there. I did find the legit 4 inch barbell, I can't find a legit squat cage. I have a pathetic squat rack.

[adarqui]

hi u r hot but my BSS is better.

lololol

[MyPenis13inchGirlFit]

@adarqui you commented also.. Ridiculous, Verkoshanzki is your God.

[adarqui]

im ur god.

[MyPenis13inchGirlFit]

@adarqui Blasphemous. Go to hell you ridiculous!

[adarqui]

@MyPenis13inchGirlFit : i control hell, i am god.

[MyPenis13inchGirlFit]

@adarqui Thats in my mind too!:

I control you to fuck off her and me while were at night.

[adnan1234100]

fuck your ass with those fuckin machienes

[BeelMauler]

HAHA, you made my Day!

[slasha86]

this makes your quadriceps burning!

[awhoergek]

personally, i find this the most heavy (bodybuilding/fitness) exercise there is. Anybody else the same opinion?

[kokofena90]

@awhoergek yea me .Not only that im a bulgarian , i find this as a perfect fitness exircise

[Elite1987]

how does that make sense? Do you mean the hardest with bodyweight?

[RRFF12345]

this exercies gave me hippain.i did it with 220lbs.i now stick to bodyweight only and the two legged backsquat.which doesnt give me problems with the hip

[kane101nod]

is this APF? get deeper

[JDraugho]

Oh my, super sexy woman and a great excercise!!!!

[Chistant]

How many reps?

[IrishMarc1]

Why do people find the need to put "bulgarian" in front of split squat. Obviously split squats aren't 133t enough.

[offkiltr]

Because it gives it an Eastern bloc brute strength mystique quality to it. Dig?

[xjusticex2013x]

Exactly.

[crosseyedcricket]

Because a regular split squat is performed with both feet on the ground, dumbass.

[blackbart1911]

sort of static lunges

[thedomefan1]

ur talking too fast, chill out :)

[Ravs023]

Damn you have an amazing body...I'm so envious.

[diegowushu]

Thanks for the vid, enlightening!

[trufflesmell]

I like to watch these and eat bacon.

[ThomasBMX93]

Lol epic win.

[syntiarr1]

i am bulgarian , and this is the firts time I see exercies called BULGARIAN SPLIT SQUAD!!! :D COOOL

[hristoitchov]

Same! lol

[Rol80]

Great workout...

Try the jumping version of the Bulgarian Split next time.. It will make you far more stronger..

[T511Bailey]

I can do 10 reps of this exercise with a 50kg bar on my shoulders

[PoWerExcesS]

So what?

[MRFITNESS28]

Thanks for the video on the Bulgarian Split squat was trying to work out what it was, did it tonight for my training.

Nice performance too, good form definately a good mentor.

[thatstheguy07]

i would like to split a coke with you. thats.. one coke, two straws. if you know what i mean.

[MoviemakerBG]

me too :D

[yoanamihaela]

heeey im bulgarian :)

[dw3541]

very helpful coach. The walking through each step puts this far and above those vids that just show someone doing these without showing how to get into position, where the stress should be etc.

Thank you!

[agua4health]

the video ends with the girl in a position that makes it look like we are about to enter a porno

[timmytimmyo]

wish it was a porno :p

[dragns]

Why is it that everyone with a freakin' training certificate thinks they're a "coach."

[bagOprions]

man, she can call herself whatever she wants; whew!

[PifchoBG]

why its called "Bulgarian" ?

[Joostbeers]

Probally first preformed in Bulgaria

[RelentlessBigD]

My god coachyari, it really is awesome for your butt. HOT!

I dont think you can apply the rule that the knee shouldn't go past the toe though, because people have different sized feet. Its just common sense.

[sh7de]

Actually, most of the time it's the lack of hip mobility (which could be overcome with a few exercises/stretches) that prevents proper form and it has nothing to do with feet size. Just a tiny bit of correction there.

[penzilla27]

I second that HOTNESS! Hehe!

[thegreatyuri]

looked ok to me.....

[miker030]

HOT!

[chiswickgareth]

Your knee definitely shouldn't go over your toe. Also, don't forget to brace your core muscles. Nice description, coachyari

[billysue2]

its ok to go over a bit but it uses your quad more with the increased knee angle

[ChetCampbell72]

Bulgarian split squats the knee goes OVER the toe.

[Makestro]

If your knee goes over the toe you're putting a lot of stress on your knee joint, it's a bad form and you should avoid doing it.

[mogitu]

old myth.

[mogitu]

about the knee should got past the toe that is:>

[xDjFx]

ahh I pulled my the muscles in my toes when i was doing these... No idea why.

[Winterfogel]

Just wanted to add that this is a GREAT exercise to include in your training, if you're also a runner.

[Penaldo9]

it works!!!

[Markohoppis]

If you do dealifts, squats, and leg presses, do you need this exercise?

[coachyari]

This is just another variation of leg exercise. Also, if you are accustomed to doing same exercises, it is great to change it up to get a better response from your muslces. And this exercise will also engage more stabilizer muscles and actually get your squats , presses, and deadlifts even stronger!

[Qong]

Is this exercise using different stabilizer muscles than a normal squat?

I would assume so as this seems to be done in a position that's very different from a normal squat.

[Winterfogel]

The normal squat doesn't use side-to-side stabilization nearly as much as the one-legged variant. Try this one out and you WILL feel it in the sides of your hips the next day, trust me :)

[Winterfogel]

Nice demonstration! This is also my favorite exercise. Just start out with light weights as it takes a LOT of balance; this will really train all your stabilizing muscles in the hips, etc.

Only downside is that I'm gonna have to go out and buy some shoes for training now, cause I usually train bare-footed, and I'm getting permanent red marks on the foot that I rest on the bench, hehe.

[coachyari]

If this exercise is too difficult for you, I would suggest starting off with a Regular stationary lunge first. (Both feet on the floor)...Coach Yari:)

[EmmeJayKay]

These are hard!

How much pressure should be on the foot placed on the bench? It feels like a lot for me... :(

[lifetolive]

nice!

[BGbaby16]

lmao i was looking for a good workout and i'm bulgarian and i saw the name lmao,Great workout it hurts later though :P

[katrinski]

u look great girl! i love this exercise, too :)

[Koolaidred1]

thanks for the video i will be using this to help improve my form

[Bulgarskipimp]

lol im bulgarian too and when i saw it i was like wtf ...awesome tho

[BarneyMickoura]

im bulgarian and ive never heard of this one xD

[coachyari]

haaaa!

[X3MCTZN]

@BarneyMickoura I am doing the bulgarian squat- DAMN it it really pumps my legs, and it is good for the stamina and Ive become more accurate !!! GREAT exercise, But it is not recommended to use HEAVY -WEIGHTS !!!

[dreambodyfit]

@BarneyMickoura How about the Vietnamese standing on your toe squat . Very difficult to do.

[MaelstromSL]

THANK YOU!!! That totally clears up a few things :)

[jeremygballa]

Good body doing a good exercise.