Bulgarian Split Squats Made Easy (FORM FIX)

[@aldorobertofortes123]

Thank god someone posted how to do this. You should do more of these

[@rogeliomartinez7062]

he has a channel

[@hussainchoudhury8846]

Brilliant. I gave up on the move entirely because I just could not keep the balance.

[@hussainchoudhury8846]

@@rogeliomartinez7062not sure this has been covered before on the channel? Sooo helpful!

[@nameless2731]

I was literally doing these last night trying to figure out how to get in the same position everytime I do it. Man you always come through! Thanks again coach

[@BettyFisher-gy4sk]

You've done it again. Your humility is why I keep coming back.

[@wargreymon2024]

If I can only choose one Jeff, it has to be Jeff Cavalier, 100%

[@TheWegeg]

One thing that helps with balance is also having the dumbbell from the arm opposite the leg you're working be parallel to the bench rather than perpendicular. So effectively the two dumbbell are facing two different directions. Helps massively when you get to heavier weights.

[@englewoodmusic]

It may be easier with this, but it still remains the only exercise I consider to be actual torture lol

[@lorigardner1626]

But still luv the gains it brings

[@englewoodmusic]

@lorigardner1626 forsure... good stretch

[@attilanemeth6806]

And side plank

[@anotherperson2629]

That's what makes it great for me. Since first day doing them I feel the soreness all around my legs and it's the only exercise that make my glutes sore. All of this without exhausting me to faint points like squats or deadlifts. I used to hate leg days but now it's just Bulgarian squats + hip thrusts and leg presses and I see improvement every single week. Before I just got tired and never felt any soreness or gains on my legs/glutes so I thank bss the most

[@b-rare]

Lately I can’t even do them my legs need weeks to recover

[@KarlHerzog]

Oh wow this is insane. I've started doing these a few weeks ago and could never figure out the imbalance issue. My trainer told me the tip about extending the leg from the bench but the widening and folding foot is what completes this to perfection!! Thank you

[@mattjordan2021]

Damn, Jeff! So simple, yet so profound! You are a national treasure my friend.

[@lucasjohnson3886]

Thank God for this tip. I waste at least a minute just setting myself up each time I do this.

[@EagleSoul]

Genius as always Jeff !!

[@droc4944]

Man I needed this demonstration. Thanks Jeff!

[@JefferyWirtanen]

Best training app out there bar none !

[@kimberlyd4552]

Love you Jeff😘 thank you for sharing your knowledge

[@incrediblez394]

This guy has the best tips.

[@voxnarbo]

Thank you. Awesome cues as always

[@Platos-Den]

Wow. Very good sir. I can feel it thanks sir😊

[@kennethmontoya3563]

Thanks coach I always struggle with position to be balanced now I understand the proper form 😊

[@joeyD213]

Awesome tip, worked great. Thank you 👍

[@TSUNAMICali]

Helps tall guys like me have better balance. That's critical to do it with correct form , safer and get more benefit

[@davidzedner4286]

Fantastic tip! I never knew exactly how to position my legs for this exercise until now!!!

[@bashisthamazumder]

Feel great with Smith machine ☝️thank you for sharing

[@SadieCarpenter-ft4he]

This is exceptional work! Your talent shines through. Can’t wait to more.

[@LisaKinoti]

Thank you!!!! Very very helpful!

[@brandonpoole1670]

I find a bar that is as high as the back of my knee, then place a foam neck pad around that bar and use this to support my rear foot/ankle when doing Bulgarian Split Squats. You could wrap a towel or Yoga mat around the bar as well. At my current gym, their Smith Machine bar, lowered all the way down, works well for this. Also, they have a Squat Rack which uses adjustable safety bars/pins that are perfect for this. You may have to get creative, but it’s much more comfortable than having your foot on a flat surface. Lastly, if your gym has a Lying Hamstring Curl Machine, see if that can be adjusted to become an ankle support for your Bulgarian Splits.

[@JonathanRodriguez-nz9nw]

Never learned this! Thank you!!!

[@TarkanBeldag]

Thanks Thanks Thanks ❤❤❤

[@akaemzett]

thats why jeff is the goat!

[@muveefan]

What I need, Thank you 🙏

[@mikkoojala770]

Thanks. Very good advice.

[@insnowmotion]

I'm not a trainer and I don't know if this is truly comparable but I find that doing a split stance on a leg press machine with the majority of focus on the forward leg so much easier for me....SUPER effective burn in the glutes too lol

[@Jbo143]

Perfect! Thank you!

[@pasmith4668]

I do a version of the Split Squat holding a fixed rack or something for balance, dumbell in the other hand, the lead or working leg slightly elevated. Back leg suspended the whole time touching the back knee to the floor at the bottom of the squat. With this version i'm not able to cheat with my back leg. Also I like to touch my working leg's knee to the rack to get more quad activation.

[@A.D.S.London]

🎯

[@tdudemang69yea41]

Yup i knew i was doing this wrong thanks jeff

[@3ltony93]

You can also put a 5 lb plate on the very tip of your leading toe so you get the exact placement every time

[@CHAARAWTAZA144]

BARS🔧🔥

[@kimdavis1091]

Excellent!!! 🏋️‍♀️🏋️‍♀️🦾👍

[@davidnika446]

Tip #2: You can start with no weights. Better to do more reps for several months, so any minor knee issues that you haven't noticed yet become worse. Since the work is being done with one leg instead of two, it's a great body weight exercise.

[@juliakinner]

I always do them in the smith machine, no dumbell juggling

[@Skyfitness143]

❤❤❤❤❤❤❤

[@zorkan111]

Holy shit. I'm always awkwardly fiddling with my position until I find the right distance. I'm going to try this one next time.

[@GeeeEm61]

I like the exercise, but always struggle with the balancing required so as not to fall one side or the other. Hopefully that has something to do with inconsistent rear foot position which hopefully this will fix. Thanks JC!

[@Plues_E]

If you ran a transformation contest for a chance to win access to your paid programs, that would be fun!

[@SaNdRoAPV]

I've tryed everything, included this, and I surely won't try bulgarian split squat anymore as they totally harass the knee of the resting leg. The angle during the lower part focuses all the stress into the knee as soon as I use that leg to balance. I am sure not everyone is having my problem, nontheless it is probably better to not using a bench at all. That's how I am doing them and I have no problems

[@InnV696]

Hello! Try knee strengthening exercises, workout the joint lighter, everything around the joints, or so i am doing for 3 straight months (a challenge to be a lifetime goal as i see it going), all the weak spots, ankles,knees,wrists, elbows,shoulders,waist,etc. I know it is a world where everybody giving advices here and there for nothing, but i am going through the same thing for the knees you mentioned, 2 months into what I've described (i am using mostly resistance bands, they have no weight limit as well) and in 2 months i can do it no weight pain free. It is a very slow process,but hey, pur goal is to be frexible and be able to move as long as we can regardless of age,right? I hope i have given some idea of what i mean ^^ Have a great day, Sir

[@RonaldoBermejo]

good

[@gael7w802]

As a hiker, I get excited to walk uphill for nine hours, but I still get anxious before a set of Bulgarians

[@fernandadmc]

❤❤❤

[@nunninkav]

For programming always do you r balance exercises first. Dumbbells, barbells then machines.

[@MovementLifestyleHQ]

Putting the dumbbells down like that is great way to increase disk pressures 😝

[@JesusismyRedeemerandLord]

I've been wondering is this exercise similar to single arm bench dumbell rows in that you are at risk for hernias???

[@ooOnymphetOoo]

Knee over toes for quad, knee behind toes for glutes. Way simpler.

[@chelsea7755]

I notice when I turn my bench foot out like that I get knee pain. Is there a way to adapt that? Or maybe I just need to strengthen my knees...

[@jamescampbell2521]

What about having the shin resting on the bench ?

[@agentgringo1996]

Really? That back foot like that? Okay, imma trust you. 👍🏽💪🏽

[@vancouverbill]

Great tip but folding over the back foot inside like that looks super uncomfortable and can't be good for ankle long term

[@TravelYogaAndMore]

The back foot will not cause any injury as it’s is not in an ideal position…?

[@oscarjetson128]

So the front knee should bend at 90°?

[@Simone69214]

I Don’t get twisting of the foot and ankle bit?

[@nhtom8]

I tried this years ago and threw out my back. I was in pain for like 2 weeks. Never again.

[@VeerendraMcCoon]

So the knee doesn't really have to touch the ground?

[@1mvn]

What if I can’t fold my foot out? I’m not that flexible

[@pogo55555]

Yo. For real. I have been defeated by my inability to do this exercise basically because I was placing my foot improperly on the bench. Geeze.

[@spectrum5079]

I don't have the ankle mobility to twist my foot on the bench like that😂

[@BigstickNick]

I just do them near a smith machine or something, and only use one db.

[@RE-xv9fp]

When I do this exercise I end up with severe pain in my hip joint/muscles to the point I had to stop doing this exercise:/ I have issues with stif hip muscles but why bulgarian splits makes it so much worse I dunno

[@jude-7777]

The stance spread breadth seems excessive, especially when improving balance is also sought.

[@waalex11]

Normal Reverse Lunges are tiring and great as is, THIS is painful. It's too much, lol.

[@Videography815]

I really wish I could do squats without my knee being in pain.

[@JAM_On_It12]

Still a no go for me. I don't have that kind of mobility in my ankles due to injury.

[@_sj1]

but why doing this excercise in On shoes? 😃

[@anjanagupta31]

You will break my leg

[@NJT1013]

Well, I'll be damned.

[@Henrik.Yngvesson]

Why is this even necessary and not just do normal squats and deadlifts?

[@mattheweley]

If you haven’t figured out why you need a variety of lower body exercises aside from squats and deadlifts, it honestly probably means you haven’t done enough squats and deadlifts for it to apply to you. You need multiple lower body exercises for the same reasons you need multiple upper body exercises- different stimulus, different joint angles, sometimes your back doesn’t agree with carrying a heavy barbell, balance, symmetry in strength or size, the list goes on

[@Henrik.Yngvesson]

@@mattheweley Just like women need 50 pair of shoes and a man need 10 bikes when just a few would work just fine 🤣

[@limitisillusion7]

Had a bare best. Did Bulgarian split squats one day. Boom, chest hair. Your results may vary.

[@vancouverbill]

​@@Henrik.Yngvesson symmetry is the most important reason. If you just do two leg exercises you might not notice that one leg is not as strong and this can get worse over time. Single leg exercises builds coordination and exposes any weak spots in strength or mobility that need to be worked on

[@nickcheeawai9661]

Sorry to say, but the sickled back foot is a foolish placement as it exposes the knee, hip and obvi the ankle joints to misalignment which will be highly perilous to future movement - tuck the toes under or have the back foots arch be braced by the side of the bench. Love u Jeff, but maybe take some yoga classes.