How To: Bulgarian Split Squat

[ScottHermanFitness]

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Time for some glute gains!! This one burns like crazy, but it's totally worth it!

[JoeyCentral]

All I held while doing this was 45 lb dumbbells and I literally felt like my legs were going to explode. These are killer exercises and highly underrated.

[BulgarianAviation]

Being a fitness enthusiast and a Bulgarian makes me kind of proud we gave something to this culture :) thank you for your video!

[rocker]

I did these for the first time yesterday. Found out that I don't have good balance lol. Awesome exercise that I love/hate now.

[mikealexandertrainingsystems]

I finally tried the Bulgarian Split Squats for the first time yesterday and I hate it with all my heart and soul. I believe this indicates that I'm doing it correctly.

[thug]

At first glance you would never guess, but it's one of the most intense leg exercises out there. My quads have grown an inch in the last two months from implementing these guys. I would definitely recommend giving them a chance. The burn is insane!

[KarlWarden]

I love this exercise! I do 4 sets of 12. I took it one step further and hold a 35lb DB overhead straight arm with the opposite arm than foot in front. I've seen terrific gains in my entire lower body from these. You can also put your front foot on a bosu ball (bubble side) or a stability disc once fling them on solid ground becomes easy. Another great variation is with your back leg in the strap of the TRX system.

[eGREGiousGenius]

Scott, thank you so much for all your videos. You’re my go to for how to properly do these exercises. God bless

[ethan]

this is a real killer exercise. add a weight plate or a set of dumbbells and after few weeks everything looks different and you perform everything differently.

[kimballohara]

I have been doing these for the last three years.  They are a lot easier on the lower back than proper squats, and they really crush the hamstrings and glutes--in addition to the quads, of course--like nothing else.  

As some of you have noted, this move really challenges one's balance, but that is a good thing, right?  Keep in mind that using a lower bench (as some people suggest) or working with a closer stance (i.e. closer to the bench on which your rear leg rests) will change the muscles emphasized by the lift.  Also, if the rear leg is only slightly elevated, your rear leg will do more work, and the exercise will challenge your balance less.  Personally, I want this exercise to isolate the working leg as much as possible.  I do mine precisely as in the video demonstration with the exception that my hands hang at my sides as I need to use two dumbbells rather than one.

As for sets and reps, I currently go with just three heavy sets, generally between 6 and 9 reps for my heaviest working set holding a 75 pound dumbbell in each hand, and I go until my working knee nearly touches the ground.  

Great video, Scott!  I wanted to find a nice example of the exercise for a buddy, and this one is ideal.

[janiceallen]

Like to hike but and am 54 years old and experience pain behind kneecap. Read online that Bulgarian split squats (along with other exercises) are good therapy for knee pain. Had no idea how to do Bss, so really appreciate the demo, Scott!

[eyeonzion]

great videos. you cut right to the chase. I do these on a smith machine with minimal or no weight on the bar because I have the worst balance and it really helps eliminate wobbling and keep proper form.

[ScottHermanFitness]

That is so amazing my friend. Sorry to hear about the injury but so proud of you for overcoming it! You are an inspiration! Keep it up! #HTH

[benwills]

Been training consistently for 12, around that time I first came across this channel. Pretty cool to randomly come across these OG videos and still find plenty of useful tips 👌 Cheers Scott!

[ScottHermanFitness]

Thanks Joni! Doing our best to give you all the best :)

[thefixer]

I do these with bad knees and a bad lower back, it's gentle on the joints but hurts more than anything else I've tried, I do 4 sets of 8-10 with 15kg dumbbells each side, I have chicken legs but this exercise is the only one that I see significant growth with. I walk out with jelly legs every time, if squats are too awkward for you then try this, I don't suggest adding weight until you can perform at least 15-20 with your own body weight, it's freaking amazing. I guess certain things work for certain people, this is perfect for me.

[coventgardenmartin]

Added these to my leg rotation and MY GOD they are deadly!!! I do them with weights in each hand though, 40, 40, 45, 50 (lbs) and I can barely walk after my last set.

[ScottHermanFitness]

Well, its hard to say something is "better" the goal is to switch it up because some exercises work a bit different than others. Definitely a good substitute when time to switch it up! :)

[ademiranda]

Very well explained. You are a natural teacher. You just earned a subscription my friend.

[renwickwebster]

THIS VIDEO IS EXTREMELY HELPFUL. YOU'VE JUST GAINED A NEW SUBSCRIBER!!! THANKS!!!