Split squat: a challenging home workout

When you can't go to the gym to have a squat session, do this at home: a chair and nothing else is what you need.
You can stress each leg at a time, or changing from one to the other every set: remember that the "resting" leg on the chair is NOT resting at all (it's in continous isometric contraction)...Choose the combination you prefer, i.e. 4-5 sets of 25-30 reps with very few secs of rest between sets: great lactate build-up...

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Sports

Tags:

• bulgarian
• split
• squat
• legs
• workout
• home
• jentina
• babyshambles
• songbird
• antonio
• dell'utri

[TheCarDude1]

Hi

great videos man keep up the good work

i had some questions though:

does this exercise increases endurance, mass, shaping or one push power ?

and how does the speed affects it ?

thank you :)

[antokindness]

@TheCarDude1 This exercise affects more the capillarization of your thigh muscles: so endurance and even lactate tolerance will be benefited; even the shape of your thighs will improve and one will get powerful legs by training along this line of thought (i.e. by doing this one and one-legged squat and doing jumps on his forefoot, which I will put in a video in some time). Thank you for your polite comments.

[mrgoaliedean]

Thanks for the information Antokindess, I was wondering, do you do high reps or low reps in your leg workouts? you should write a book, with your background on exercise, I think it would be a great book. thanks again for all your information, take care.

[antokindness]

@mrgoaliedean Thanks a lot. To go on the low-reps style to train your legs, one has to use heavy weights: this can endanger your spine (if not performed with perfect technique) so i use high reps (20-25 per set).

You're welcome and by answering questions we are kind of writing a book :)

[mrgoaliedean]

Thanks for the reply Antokindness, one more question if you dont mind, do you do any cardio work at all like running? All I do is bodyweight workouts and your videos have some great tips, At age 52, I want to have the lean and muscular look, and my wife likes that idea also because it saves on gym dues, keep the videos coming because they are very helpful, thank you again.

[antokindness]

@mrgoaliedean You're very kind, sir: cardio can be good, but I don't do it (I find that eating properly can do a lot better); body-weight training is very useful to get really fit and surely can spare money and time: just be constant and patient.

[mandar0887]

Thanks Antonio,

You are a REAL gentleman, as beautiful within as outside !

I am very shy and do not have anyone to film me whilst I excercise, but I'll post some video if I can convince my nephew to do that. He is 15 and likes your videos too.

BTW I am just now just out of a cold shower after about 12-13 minutes of yr latest video (tricep pu plus pull up), and I FEEL VERY GOOD.

cIAO

[bongapendo]

Hehe. Good answer. Thank you for always replying politely and professionally, even to people who belittle you. That is a very good character trait.

[antokindness]

@mrgoaliedean Thanks a lot, pal. Yes, I do train my legs too (no free squat, but one-legged squat and the smith machine) and weight training: it's good to make use of all the available ways to improve on your health

Take care the same.

[mrgoaliedean]

Great videos antokindess, do you do any squats in your workouts for your legs ,and do you also lift weights or just do bodyweight exercises? thanks again for all your great videos. take care.

[antokindness]

@riem630 No. Keep your forefoot always in line with your knee while doing lunges and keep your low-back in its proper lordosis (stick your bum out a little bit).

[riem630]

I recently started to do lunges and squats and my knees and lower back hurt every time I perform them. I've done a lot of research on how to perform them properly and I am following it. Is it normal for the knees and lower back to hurt a little?