The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH)

[@leahd6494]

I’ve been doing all of these mistakes and that is most likely why I hated doing this during my workouts. Thanks for the great content.

[@Croissantrophy.meme.channel]

No... This exercise is hell even doing it right xD you'll hate it anyway

[@franchiruiz9655]

Facts 😆 me too . Hopefully i hate it less now

[@midocrimsonfate1948]

@@Croissantrophy.meme.channel I was about to say the same thing lol

[@angelaroberts2882]

I’m never in a comfortable position doing these 😩

[@kecrn4132]

Me tooooooooo!!!

[@lankyluc]

As a 6’6” guy I’m so thankful for guys like Adam who understand some of the intricacies of long ranges of motion. I have been doing my split squats way to high on my back leg. Thanks for the demo.

[@helmutkrusemann9194]

Hi Lucas, I´m 6´3" and I have the same problem. My 18 inch bench is too high I think, but I´m not sure! Can I ask please how high your box height/bench height is? thank you very much for your valuable time and help!

[@yashhgami]

@@helmutkrusemann9194 Hi, I am late to this, I am 5'10 and I use 12" box with the best results. You can experiment with this, maybe use a 12" box and put 1-2" on top depending on your flexibility/mobility/leg length

[@wrnowown]

@@yashhgami I’m 5’10 too bro but what are you and I doing in this thread sub

[@danielintorella]

YES! 6'6" club here as well.. longer levers, more TUT & just overall slightly different mechanics for us. I just came across this channel & have subscribed

[@greentara291]

@LucasMitchell - I'm 5'2" with short legs so you can imagine how far off I've been! It's SO about the levers!

[@AMPFitness247]

This is coming from an educator, you’re an effective teacher. I really appreciate the attention to detail.

[@yelgator8]

BEST TUTORIAL on the Bulgarian Split Squat ever!!! Thank you so much. Every cue made me shake my head "yes" as it was exactly hitting on my issues with the Bulgarian Split Squat. So excited to try doing this with much better form.

[@sweetsweetmango3603]

I’ll try this next time. I’ve avoided bulg. split squats for so long because I always feel it in my quads and not the glutes.

[@freshness2569]

Same

[@buttons256]

Better than me, all I’m feeling pain in is my ankle 💀💀

[@Shannon_Robbie]

I can only feel this in my quads and the hams of my elevated leg.

[@zulemacastaneda3973]

Can’t believe how much this video helped improve my form-almost wrote off this exercise completely before finding this...cannot thank you enough for your breakdown of such a great exercise for those of us struggling to build lower body musculature 🙌

[@greentara291]

Thanks for helping me solve this challenge! Bulgarian Split Squats have always felt lousy in my low back. At 5'2" with short legs even for my height, I was trying to use the bench. Per watching you, I've set up a stack of yoga blocks at 10" and surprise, surprise, no low back pain! These feel great. BW for now; excited to work up to weights with this at last. Hey, even old dogs (61) can learn.

[@KittyCat260]

This was really helpful, from other videos I was always under the impression that the back leg had to be quite high for these squats and found it really uncomfortable.

[@nickpaddock8612]

Great content - this is the best Bulgarian split squat form video i've seen on youtube! Unrated channel, excited to watch this channel continue to grow!

[@mrs.bartlett6047]

I started watching this channel yesterday and I'm enjoying it a lot

[@christophermatu2344]

Got into this a couple months ago and I loooooove there channel!!!!

[@itsme-kp3xo]

He explained it so well, I was doing them wrong. I didn't nt know to start at bottom

[@jasonbaker7284]

You just solved my trailing leg on fire issue. Thank you. Subscribed.

[@muigip1536]

I won’t ever have to Google up the proper form for Bulgarian split squat ever again while at the gym. I have found it! I appreciate this knowledgeable video so much.

[@heidithomas8297]

I love how you break down the ENITRE process!!! Thank you!

[@MindPumpTV]

Heidi Thomas Heidi, thank you for the feedback :)

[@melfiercefitness]

Right!

[@mihaiparaschivescu3695]

I´ve been doing this at home for more than a year every 4, 5 days or so with my 10kg weighted vest. I donºt need more weight...even now after more than a year I hit them well with only body weight + 10kg. 6:49 Very good point with the knee. Thank you !

[@az24k]

The Mind pump crew changed my life

[@jk3266]

The nuances of this exercise greatly explained. I have taken notes of this video n will implement verbatim. 🙏

[@LeahBecerra]

This was very helpful! This exercise is part of my running strength workout. The bench I was using was much too high and I had no idea. Also, the tip at the end about not letting the knee go inward is something I need keep in mind.

[@angelafeero]

Bench height is 🔑! Thanks for another excellent explanation! Best video on KZbin about these for sure.

[@talenem83]

This guy is a G - He truly knows what hes talking about- this is mistakes all beginners make - i appreciate that hes shedding light on it

[@briana5751]

Yesterday was legs and I did lots of Bulgarians, now I’m trying to remember if I followed each of your tips! Super helpful video

[@lfj6520]

BEST VIDEO ON BULGARIAN SPLIT SQUAT!! I've been struggling with them for ages and watched loads of videos on how to correct them, and for the first time, I finally found one that's helped me! great video! Definitely subscribing to perfect my form with other exercises

[@AbiCroCro]

The first tip is a game changer, I have tight quads and how I was doing them before always made me want to faint from the pain of the stretch, couldn’t even think about my ass

[@meganhenry5795]

Sounds like you need to stretch more and roll out

[@AbiCroCro]

Megan Henry mmnnnah, I do both, it’s really doesn’t help that much, thanks though! I like this variation because it’s still taking the back leg out of action, so you’re loading the working leg only. There’s no need to have a more elevated leg if you think about it, I just kinda blindly followed what I saw everywhere else.

[@DominicanOps]

Legitimately, this is the best KZbin Channel for fitness and nutrition.

[@nimblepodcast5282]

Man! This was so incredibly useful. I kept feeling a pain on my opposite hip and couldn't figure out why... you've really helped me out here! Subscribed and recommended to friends. Keep it up

[@nicolekarmah7103]

I have been trying to create time to find the right way of how to do lunges and bulgarian split, glad i found this

[@BecomePrimed]

split squats are the best IMO. they hit everything so well and also build up and strengthen each leg individually making both legs stronger for exercises like squats and deadlifts.

[@kaistreet9764]

Perfect, IV been doing this wrong for years.

[@fefem01]

kai street me too!!

[@billwesten7582]

I had really struggled with this exercise, especially the setup. Sometimes my knees hurt. Your video was a game changer! Thanks for posting this! Setting up from the bottom makes it so much easier. No more knee pain. God bless you sir.

[@BritanyMichelle]

This was SO thorough and helpful!! Thanks for breaking down proper form and the why behind certain aches and pains. Awesome video!

[@barriewesterink7283]

I started this exercise last week.. You already tackled my struggles in the first few minutes. Thank you for this awesome vid 😊👍👌

[@danqodusk8140]

Excellent presentation with complete, detailed instruction! I have this video bookmarked to review tomorrow.

[@AAkCN1]

Superb coverage. Worth it to nearly take 10 minutes with this density of information

[@shivasrinivasan80]

Greatest single video on the Bulgarian Spilt Squat on KZbin. Period.

[@jeremylimmusic]

I love this video so much and share it often. Thank you for taking the time to carefully explain the movement. My back leg was way, way too high before and I felt really unsupported. Scared even with some weights.

[@fakinoshitakim]

I love Bulgarian squats for the burn. You are really insightful and amazing at what you do. Thank you!

[@tinabolen6723]

OUTSTANDING VIDEO...thank you so much. Your cues for good posture and the info on hip flexors is excellent !

[@tuwandateek2]

Love how he breaks this down.. nice job!

[@MindPumpTV]

Glad you enjoyed it

[@adamrodriguez5763]

Thanks for the video! I always see videos that talk about exercises, but then don't give tips on how to maintain good form. I appreciate that you talk about how to do it correctly

[@Cfmjforlife11]

Thank you. Liked this video simply for how you explained what to do and what not to do.

[@heyviking]

Always hated this exercise. Thanks for this video. My form finally feels good, and I am learning to love it!!

[@ericcox4448]

Great info. My wife will love this info. Y’all always explain great.

[@JulesssRose]

I love your channel so much never stop you deserve more views especially with how knowledgeable you are vs people that say “workouts to look like me!” And then just have the names of the workouts…and no how-to.

[@outbackfamily]

Seeing Mindpump for a year now . Amazing content, alot of valued free information. High regard for you and the team. Just gouth an ebook of SAL from audible as well. you and the mindpump team has done a great work so far. Please keep doing the job in making the world a better place. I have been very vocal about your youtube, spotify, audible contents where you share your podcasts all the time. Sincerely appreciate your efforts and time you spend in making a high grade episode on internet for all of us . Cheers, Kamran

[@cdm1972]

This is the best guide on the exercise I've seen yet! Excited to use this method.

[@juanitabledman8539]

This was sooo helpful!! Im a Tall girl and this movement has been challenging for me especially in the gym!

[@EBoone503]

I just did 9 sets of these last night on each leg-- I wish this vid had come out sooner! NEXT time though-- watch me y'all.

[@rainy5320]

THANK YOU!!! I didn't even realize some of the mistakes I was making (i.e. too high of a bench) and have hated doing this exercise for so long! I've been trying to incorporate glute building exercises in my routine, so I'm excited to try adding these again! :)

[@AlexLopez-nj2sj]

Never ever thought about starting the exercise on the ground, I am new to this exercise and I spend at least 5 minutes hopping my front and back legs around trying to find the right position for my feet.

[@KiRa-fy6uq]

Same here

[@jackquilanandrews4289]

FINALLY!!! Great concise and to the point instructions and pointers thank you!

[@robweinberg9396]

finally an intelligent approach to a total body exercise. benefits more than just the glutes. positioning can also include hip flexor stretch prior to or after the movement

[@Whatisalex]

This is such a great instructional video that is so comprehensive. Thank-you 👍

[@bethann2711]

Thank you!! I was making so many of those mistakes. I cant wait to try it this way!!

[@acornhollow6]

this has always been my least favourite exercise but this all makes so much sense! what a great explanation. Thank you!

[@lisawiggs9236]

This is so amazingly helpful. I have been trying to rehab my IT band injury and I wanted to see that I was doing this correctly to better my form. MAN. I was screwing it up in a couple MAJOR ways, namely the height of the bench and starting with my foot ON the bench, ...and more. HUGE difference. Also the position of the feet with regard to the muscles being targeted. You made so many great points here. BRILLIANT. Thanks so much for sharing this!!!!!

[@andrenamcevoywilson3913]

FANTASTIC info, I absolutely hate split squats but this makes it look doable. Thank you from Scotland

[@zzznoonex]

Great video, best explanation I've found to really help me get my form down. Thanks.

[@twinkletoesdonkey]

Have always hated doing BSS's as tended to feel a lot of tension in my trailing leg, so when it came to switch that leg was already knackered! Having watched this video, it's so obvious that having the trailing leg too high is the worst thing you can do e.g. putting it on a bench. Have changed my form and it's a HUGE difference! Thanks for the advice.

[@MtQuail]

I just watch half dozen other videos on this exercise. This video nails it. Great for me because I'm 6'4". Thanks.

[@fitrunner1317]

This was the best description and explanation of how to do this exercise correctly ! You explained very well where I could understand and even see when I’ve done this before even had clients perform, I did it wrong 🤦🏼‍♀️ and now I see why I haven’t attempted this nor had clients try this either for a while! Thank you for this great content!!

[@angelayen5227]

Most people are doing this wrong with the bench too high. Good video. He’s very tall and his foot rest goes to his mid shin

[@ksalter4088]

I avoided Bulgarian split squats because I could never keep my balance, and it always felt uncomfortable. Thank you Mind Pump I'm so glad you guys are around.

[@Phillychw]

I had a really hard time with balance as well. You can use a long pole of some kind to help with balance

[@leoking422]

This guy is amazing! love how knowledgeable he is in fitness and he actually explains and shows you the proper position for the move Subbing for sure 👍🏻

[@MindPumpTV]

Thank you Leo, Welcome!

[@Blackbeltbty1]

This video made me a subscriber as well!😊

[@estheralqaisi3997]

Yeah I have avoided this exercise like the plague because I could not get my back foot comfortable for the life of me. It also bothered my front knee. I’m going to try out all these cues tomorrow at the gym. Thank you!!

[@jachinwilliams2479]

I think I do this wrong sometimes. I’m glad that you did this on this type machine. I always feel it in my hips and sometimes collapse my knees. Very helpful! I ll be doing this tonight!!!

[@mbtdesign8687]

Best explanation yet on Bulgarian split squat. Thanks.

[@JunaGjata]

Thanks Adam! i’ve been waiting for this video for a while, I always feel it in my back hip flexor, so this was super helpful!👍😃

[@hh75966]

Really well compiled and structured video. Haven't seen the low-leg explanation and all makes sense, no more hip flexor stretches!

[@MsCandyyams]

Thank you 🙏🏽! I was trained with a professional that had me doing this incorrectly.

[@john6922]

Excellent video, all useful, no fluff. I'd been feeling all the errors but now a great connection. Even doing it off the ground works now if no step convenient. Thanks

[@ejay1474]

Forward I hip drive and slight foot forward adjustment to get glute focus, plus knees out! Great points to cue my clients...use a Mike Boyle single leg adjustable rear bench and you’re golden. Thanks m, this was worth $1000’s in training value. My squat is too heavy for my lumbar now, I cant max anymore without lower back pain, probably the QLs but anyway my clients and me were walking off injured about 1.75 BW on bilateral squatting. I think this solves the whole damn problem. Anyone care to comment, in this unilateral method, is it more of a DL or SQ anatomically...I cant say for sure but seems more of a SQ...anyway the DLs don’t do the damage to the back that the heavy SQs do....so this ism SQs out, stay with the DLs as usual.

[@nicolebeck1269]

Thank you!!! I have been trying to deal with the knee pain from these for so long ! I’ve heard turn the foot out a little . But you’re the first to say push the knee out . Makes sense. But, I just never mentally went there, duh.

[@alexispassarelli1006]

This was so helpful! I am quad dominant and I've been doing this exercise off a bench and ALWAYS feel it in my quads. Thank you so much for sharing your knowledge.

[@luciarosales262]

Thank you this was so informative, I have watched so many videos now understand it . Thank you 😊

[@SethRamesh]

Great video on the technicality of the Bulgarian squat. Awesome.

[@ellieinspace]

thank you for being thorough!

[@lilyplaza486]

This guy is freaking AWESOME! Best video EVER how to do a split squat. Thank you so much!!!

[@MindPumpTV]

You're awesome too Lily!

[@Wariotelli4]

5 years on still the best vid on this topic on the net.

[@SuperVigilante007]

One of the best Bulgarian videos!!!

[@roxylovingly]

Very informative and I can't believe I never thought to hook my foot to those rollers

[@pinkeeolague]

Very informative explanation on the importance of the form of this exercise thank you!

[@khera7]

You are so thorough in your explanation! Thank you so much for posting!

[@drifterh7240]

greatly explained, I struggled like crazy and now it's crystal clear thank you so much !

[@sherra4004]

The best explanation i got with split squats!

[@xygenphantom]

I started integrating the split squats and my hips were killing me! I'll try a lower elevated foot position next time, thanks for the tips!

[@chanleng5270]

Finally came across this helpful guide on how to do Bulgarian Squats. Probably like the guy next to me why I avoided this exercise.

[@h.cknight2193]

I am learning so much from these videos. Thanks for all the useful content.

[@MagicMitch]

Very informative and helpful video! Certainly guilty of having the rear leg too high! I'll be sure to remember to start from the ground! 🌟😊👍🌟

[@Cssaarr]

Fantastic! youtube is so full of invaluable knowledge; thank you so much

[@reesewitherfork6142]

This was in my recommended for some reason. I’m glad it was; very helpful!

[@netty6940]

This is the best video I’ve seen! Great tips and explanation.

[@AVRJEH]

Excellent education! Really clarified things for me.

[@Phil_the_guy]

I’ve been making some of these mistakes. Fantastic video and breakdown. Thanks Adam!

[@jojohnston6473]

Fantastic tips. Never thought to start off the ground

[@tramle6064]

This’s so righttttt. I followed to most ppl in IG doing, and after watching this video, I know I definitely go to wrong positions cuz all my legs hurt and my lower pack gets painful horribly. I can’t hold my balance while doing this exercise, now I know exactly what I’m gonna do and how to do it correctly without painful and go directly into that glutes meat. Thanks for your helpful videos

[@Aarohnn]

The first tip is a life saver

[@aaliyahhhbeyy]

Adam is such a great teacher. Love you guys!!!

[@kelseykirkland400]

Thank you so much for this amazing tip!!! I struggle with this exercise and now I can try again with better confidence and knowledge!

[@sycamorevalley8580]

This is useful. I've been doing glutes so long I'm glute dominate. I don't even feel squats or lunges or anything in my quads, all my glutes. I'll do the quad foot position and see how that works.

[@arcol079]

Best video about the topic I have seen.

[@Makinen689]

Best explanation on KZbin thank you.

[@Milothecuddlycat]

I think this is the best video about perfecting the Bulgarian split squat for maximum glute growth, thank you so much definitely subscribed♥️