Target Glutes & Quads: Proper Form For the Bulgarian Split Squat | Rear Foot Elevated Split Squat

The Rear Foot Elevated Split Squat AKA Bulgarian Split Squat is one of the best lower body exercises. It's an extremely versatile movement that has a high customizability for individual goal, anatomy, and ability. In the video we review the technique, variations, and set up options.
Check out the video to learn!
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Disclaimer - This is not medical advice and you should always consult your primary medical provider before starting an exercise program. This information is for entertainment purposes and Citizen Athletics will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.

[@justpassingthrough3410]

This guy is excellent!!! No loud obnoxious music, goes over all variations and trouble spots, explains what and whys very well.

[@abdelazizsqualli1004]

Obviously because the dumbbells are adjustable kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 they are a little bulky for certain movements. The handles are decent and fairly comfortable. We really love that they saved space in our small home and that is primarily why we got them. We've had them for more than 6 months now and haven't had any problems at all. I definitely would avoid dropping them however as I don't think they're built to handle that.

[@scorpioman1964]

This dog is as cute and athletic as the man himself

[@SamaraAChiren]

Seeing him casually split squat 315 like it was some casual flex was something else. Great video and demonstration!

[@maeva0.731]

Love the dog🐕

[@mrvozzm1]

THIS WAS THE BEST AND MOST INFORMATIVE BULG SP. SQUAT VIDEO I'VE EVER WATCHED. THANK YOUUUUUUUUU

[@Rob-nb6zi]

Any fitness video with a dog is a winner!!

[@brocksmith1077]

Seeing him split squat 300 lbs was crazy

[@ScottyTownsend91]

My trainer taught me this squat almost a year ago and even though it hurts like hell, I see and feel the results every time.

[@rickyrickjohnson]

This is, by far, the best video I have seen on Bulgarian Split Squats. Thank you!

[@aglapaeva]

Very nice dog🥰

[@rhaldryn7511]

Cleared up almost all the confusions I had about the exercise. Very indepth and detailed. Thanks!

[@CitizenAthletics]

Thank you!

[@francopineda9241]

This is the best video about bulgarian split squad, i been searchin for a long time, is very clear and detailed, thank you very much :)

[@barbarahume1912]

Excellent - thank you! And LOVE your dog!!

[@vision9421]

Most underrated video appreciate all the tips

[@lydiaeyork116]

The best videos I've seen on this movement. Well done!

[@CitizenAthletics]

Wow, thanks!

[@shannonholcroft3311]

This is so helpful! I was wondering why I mostly felt this exercise in my quads... and not my glutes that I'm actually trying to strengthen more. 🤯

[@bluu9787]

so damn comprehensive, simple and easy to understand. The best video on youtube showcasing how to do the bulgarian split squat - no debate

[@bertfatagain5814]

Lots of great tips to make this a more effective movement and great presentation, thank you!

[@littlep420]

Thank you for this info! I’m 4’6” & I’ve been using a regular bench for years and I always noticed how difficult it was for me & sometimes when I’m trying to target my glutes I feel it a lot more in my quads. I just placed a 45lbs weight on the ground so I can be more elevated when doing this exercise and it feels soooo much better! Thank you 😭😭🙏🏼🙏🏼🙏🏼💯💯💯💯

[@stephaniec.4384]

This was super helpful! Thank you so much! And loved having Bruce

[@netele]

So insightful! I love the exploration in form as well as how variations target different groups, and a review of suggestions and common mistakes is insanely helpful. Video is exactly the length it needs to be without any filler! +1 sub

[@LK-om2lp]

Great instruction and in-depth yet to the point for a great exercise. Very professional! This guy has very good videos.

[@cakescakescakes]

The barbell on rack for the support leg is a great idea!! Cant wait to try it next leg day 🎉

[@erictharg]

Great analysis and advice - and Bruce just makes it! Thanks

[@apeweaver]

Wow. Informative thorough, and refreshingly so. Know 10x more than I expected after stumbling upon link. And shout out to the dog, Bruce. Thanks for this.

[@adamgarcia8169]

You really did covered everything, great video 👍

[@MAJALIJU]

Great video with the perfect quad vs glute breakdown!

[@mildlyextreme]

Great video. Very helpful. And 0:15 is hilarious. "The Bulgarian, or what should actually be called a reerful-elvade split squat" 🤣

[@LucasGuardado]

Awesome, a really complete guide, thanks. the dog everywhere is so funny btw 🤣

[@ebenolivier7085]

This is the video I was looking for.

[@retrochickt7947]

Does your observing manager, cute dog Bruce, approve of your form? Lol, great video.

[@dcbb8643]

Excellent video really helped.

[@triciaseddon4301]

Omg!!! I always have trouble with my back leg, thanks for explaining and the great tips 👍, off to put them into practice 👍

[@jennalawrence5790]

“What’s up, Bruce?” 😂 Great video; thanks for the insight!

[@yf1177]

Great video and great canine!

[@brocksmith1077]

Good video! Very helpful!

[@ghjgjihjgjyrdrgydsgr137]

What a great presenter! And he has broken this all down and explained it so well. Personally I'm having trouble with the balance on this so it's good to have some options to support that. I do suggest the presenter be careful not to speak too quickly, he does it occasionally and at those times I find it pretty hard to follow what he says, but overall, he's still made a very good video about this exercise. And more workout tutorials should have this dog in them.

[@romanking3590]

Thanks..very informative

[@s7comedy967]

extremely useful

[@mckonal]

great video and explanation. thanks dawg.

[@timcowley3032]

An excellent video, once again. Many thanks 🙏

[@CitizenAthletics]

Thanks again!

[@rrurban]

I had hernia surgery several years ago and my squatting weight is getting too heavy and makes me nervous … even though i rep out for 20 reps (400 x 20). I’ve been doing the smith machine split squats and love them and I’m seeing good results even though I can only use 135 lbs. This is the best video on technique

[@bige6922]

just found you. great video. smashing that like button!

[@FF-yq6px]

I've watched a lot of videos on BSS and this is the best by far. Never have I seen the tip about using a dowel or rod for balance. Just tried using a metal rod wrapped in a shammy and worked like a charm; I was able to focus on my muscles instead of struggling with balance. Thank you!

[@CitizenAthletics]

Glad it helped!

[@mercedesmoguillanes9702]

The dog 😍

[@ambreeplaylearn6711]

Hey thanks!!! 🤗

[@user-st9qh7gz5k]

nice explanation

[@Klmrc]

Your dog!!❤ Doggie loves some camera time

[@TheMargearet]

Great feedback, thank you!! Subscribing ✌🏼

[@ohiomp7606]

I love this exercise! Very challenging when pushed to moderate to high reps and gives great positive feedback to the targeted muscle (aka crazy burn). My only problem with it is sometimes I feel a burning sensation, like my skin is being torn directly above the knee, on my right leg when it’s the rear support leg sometimes. I haven’t found anything to explain what this could be other than possibly hip mobility. It only happens on this squat variation and only lasts during the exercise, afterwards I’m pain free and can go to any other leg exercise problem free.

[@CitizenAthletics]

If you look up a thomas test, does it feel like that back leg has a big limitation with dropping down with the knee bent versus the other side?

[@ohiomp7606]

@@CitizenAthletics Thank you! I just performed the test after watching a dozen videos to make sure I was doing it correctly. When I lay on my back with both legs laying off the table and pull my left leg towards my torso, my right leg goes from 90 degrees to almost 45 degrees. But when I do the same test pulling my right leg, the left stays at 90 degrees hanging.

[@LK-om2lp]

Watched this video 3x's and learned something new each time.

[@CitizenAthletics]

Thank you so much!

[@atamagni7418]

Another great video! Thanks for showing all of the variations and addressing the common mistakes and challenges.

[@CitizenAthletics]

Glad you enjoyed it!

[@lMobiuscidl]

Very well explained. Although I always feel more my proximal hamstrings than my glutes doing the vertical shin variation.

[@jasond6267]

Bruce is such a good boi! 🐶🥰💯

[@theheebs100]

I don't get much engagement of my quads when doing the RFESS, but my glutes and hamstrings get absolutely lit up. Maybe I will try to see if I can get the exercise to work as a quad exercise for me, but right not pairing it with front squats is a really great combo

[@mattienalu9259]

Thanks brooooooooooooooo

[@drewbiecivic]

I love the content. Thanks. Sometimes you speak too quickly though, and I can't understand what you're saying. Other times, the cadence is great! Something to pay a little attention to in future videos.

[@jamestalkscycling]

Brilliant, indepth explanation of the BSS!! I have 1 question about the height of the bench/ barbell for someone 5ft 4in. I am assuming a bench would be way to high to how high should i go? thanks

[@chrisyoung8062]

I love the video and the detail you explain, however, if you did not have "rear foot elevated" in the title I would never know what your were saying. Please slow down and annunciate.

[@totallyraw1313]

Unless I use very light load, I always end up tearing an adductor when doing Bulgarian split squats. Any idea why?

[@droidgracie4121]

I’m here just for the dog.

[@drbachimanchi]

Can we do this trap bar please let me know

[@whocares8921]

3:00

[@dft1]

If you looking for max strength gain and or size, shoot for something like 8-10 reps till exhaustion?

[@AzraelsAbyss]

Should I do these when I have bad knees ?

[@traceylennon1204]

I think sitting on the bench then extend the leg, come up, then place the foot on the bench..

[@nikolaj781]

If I don't lean forward, there's a lot of pressure on the back leg and I can't practise properly. I can do it only with leaning slightly forward

[@VanessaBLap]

🐶😍

[@tennis-health]

In case you are not able to balance in this exercise, you should not do it, and rather go back to learning to control your trunk and roatary stability.

[@gabrielesavant2707]

I do every day since 2019;200 to 500 each leg

[@alvinbautista3927]

he sounds like ben pakulski😀

[@connorbaidyn3725]

If I don’t have a Pole to hold on to can I hold to a chair will I get the same muscle hypertrophy?

[@catedoge3206]

yuh

[@houndofzoltan]

You could try utilizing the word "use" sometimes... just for variety. (Thumbs up for the video, some great tips)

[@Sporting1210]

good, informative video, but..man..breathe!^^

[@ric2840]

BSS with a 300 pound barbell..phew..I would never try that. If you lose your balance, its over.

[@bobstrauss9413]

DO NOT do this movement as it will destroy the knees long term ! Arnold never did crap like that ...nor Ed Coan

[@sweetmali27]

What do you recommend sir?

[@magnus263]

Arnold did things much worst 😂