TOP Bulgarian Split Squat Tips!

[@comingverysoon]

This is an all-time great Bulgarian split squat video. Not joking at all. Reminds me of the very first time I tried them and was wondering why my glutes and hams were biting me so hard the next day instead of my quads. BSS' are actually two completely different exercises with similar movements. If you have serious enough back issues, do the leaning BSS instead of RDLs.

[@chrismontanaro7155]

Thanks.

[@blackfrost273industries4]

She is impressive throwing those down. Freakin down and deep. Whew! I'll have to practice some. I work on concrete all day and have some core and back instability.

[@NathanielJBurns]

“Olympic Weightlifter Miribai Chinu!”

[@blackfrost273industries4]

Well she goes down and deep. I'm impressed.

[@Overveiws]

As a Bulgarian, I approve

[@kashemvai5025]

cap you a romanian

[@Overveiws]

Nuh uh@@kashemvai5025

[@nc_elle]

😂😂😂

[@TheShapingSickness]

As a split squat, I approve

[@ccdsds3221]

My condolences

[@SachinGanpat]

Her home gym setup is nice.

[@moveswithmarie]

Thank you for this. The band makes a big difference ❤❤❤

[@ebruyldz7376]

Do you now her yt channel or ig

[@tabithaspeaight2273]

Thank you for being an exceptional PT. I am obsessed with the information you share. It is about time an EXCELLENT Dr. PT gives really solid information to people about form and function. I am always severely disappointed in the PTs my clients tell me they have visited. Most of the PTs here just tell the patient to do 10 of something and walk away. This leaves the patient vulnerable to injury and leaves the potential for the patient to not get improvement in their problem. This is completely unacceptable in my opinion.

[@Nikki0417]

Pretty sure Bulgarian split squats are part of my routine tomorrow. This video couldn't have come at a better time!

[@JayDKay2608]

I had the same issue, my physio advised me to do standing fire hydrants with a resistance band beforehand and it fixed it immediately. My glute medius was just not activating when I was doing any leg exercises and the hydrant seems to wake it up

[@vst7495]

I was just about to do this right now perfect timing 😂thank you, keep it up love your videos

[@lionelgrisbane-ud87]

We must stay focusdd brothers

[@zyahhewitt708]

The video I didn’t know I needed

[@Alkcair91]

Had the problem of knee pain during squats and this was the solution... So simple yet so effective.

[@arthurwanderstheworld]

Nice one . Thank you for the explanations.

[@Floruisse]

Fabulous adjustment, thank you!

[@wassabilove1111]

Thank you, I needed this explanation 🥺

[@no.thx.]

Boom. I needed that, i knew I've been off on one side. Man that was helpful, thank you for this.

[@Asimpnamedslickback]

Thank goodness for this channel

[@RRachwal21]

I got some good advice and fell in love at the same time 😂

[@lerOK_LAN]

Thank you so much. I'll try it next time 🙌🏻

[@samirachraibi1054]

Thank you so much for all the information that you share and all the detail I start understand my body better and better with every video I watch thank you sooooo much 🫶

[@Sienn0]

Ah yes, the gyatt-focus Bulgarian split squat for more gyatt.

[@lionelgrisbane-ud87]

We must stay focused

[@soberserotonin1850]

focused stay must We

[@petervamvakaries]

​@@lionelgrisbane-ud87you clearly don't focus commenting all of these

[@gameseeker6307]

My goal is to be thiccer than gym girls 👹

[@stephthephoenix1]

Your videos always save my knees 😅

[@Ladymusicc]

Love her legs and glutes. GOALS!! 🔥🔥🔥🔥

[@ridamakki7151]

​@@lionelgrisbane-ud87"aRe YoU AsSuMiNg mY gEnDeR?!"

[@gmanGman12007]

What a way to say "nice ass"

[@lastraven7205]

who was that

[@joshdavis5929]

Hole in one

[@GlorifiedGremlin]

​@@gmanGman12007Nah I genuinely think shes just got beautiful legs in general. Slender and feminine, yet toned and strong af. Better than the women with 30 inch quads lol

[@briankrosky3567]

Stay strong fellas

[@jeddy2925]

All you need is Jesus Christ to have strength 😉

[@308Man]

bro y’all toooo horny 😂

[@lazyartist1327]

November ends buddy

[@MonolithFanatic]

@@lazyartist1327Why stop now?

[@QuintinMassey]

I reject you, intruding thoughts! Be gone from my temple, be gone I say!

[@rodneykell9960]

I love 💕 this workout she doing ,It’s challenging (.)

[@ThePurpleMushroom]

I clicked for thumbnail, but I stayed for the valuable information, I will try this tomorrow leg day

[@GlorifiedGremlin]

I swear this is a response to me asking why single leg squats make my knee feel like its going to actually explode 😂

[@reznorweist6267]

Talking about the first clip: in diagrams like this, i wish there was a bit more emphasis on what actually makes the difference in muscle focus, a forward lean results in a bigger range of motion about the hip whereas upwards posture creates more range of motion about the knee. Enphasizing the upper body position is nice because it shows probably the best cue for allowing the different ranges of motion, but it doesnt give as intuitive an understanding of what youre actually trying to do.

[@lionelgrisbane-ud87]

We MUST stay focused my brother

[@MaxIronsThird]

Muscles are at their weakest when they're stretched, that's why leaning forward, focus more on glutes

[@renem8130]

No no no. Its all about where the knee is in the bottom position. When she leaned forward, in the bottom position her knee was above her ankle. When she was upright, her knee ended up passing her toes, thus targeting quads more. Thats all there is to it. If your knees pass your toes when youre in the bottom position you hit the quads more. I apply this to the leg press machine. Move your heels a bit below the plate where your feet go. Just dont go all out and put your usual weight. Work your way up slowly so you dont mess up your knees.

[@reznorweist6267]

@@renem8130 this is exactly what I'm talking about, you have a good understanding of what to do to target different muscles, but you don't seem to understand exactly why the different positions target those muscles. When the knee goes over the toe, that's a greater angle of flexion in the knee, and therefore a greater range of motion for the quad (whose primary purpose is knee extension) having knee directly over toes limits the flexion at the knee but increases flexion at the hip, which puts the glutes through a fuller range of motion. So you have a great understanding of squat style movements and how to bias quads over glutes, but are you able to take that information and transfer it to a row or a press of some sort?

[@roseperozzi6730]

Thank you 🙏🏻 ❤

[@christopherchristopher360]

Damn bro. U helpin us so much! ❤

[@musicalunicorn9159]

so helpful thank u!

[@danielaquino6587]

I have the same problem, thanks!!

[@prabeenpramod6110]

What's her @? The first girl

[@WillTio13]

Are you Men of culture really not gonna upvote this?

[@YoYoda12]

Stop

[@orangemaniabrother2232]

I'm here for answers. And no I will not stop for anyone wondering

[@DelectationDivision]

It's Ariel Yu

[@muai]

Ariel Yu

[@unicorn1655]

Who's the creator of the original?

[@charchitthakur7364]

Bros taking one on himslef for all of us Your name shall forever be taken with respect

[@DanielGreen0]

He never credits. It's so annoying.

[@girayhankaya]

men of culture, until next time,cherio

[@ironmaniatiko]

Disappointing situation for men of culture

[@imaginegettingyeeted7336]

@@ironmaniatikoindeed indeed

[@deongedeon]

Nice tip, thanks.

[@ElloWabbit]

The king of thumbnails 🫡🫡🫡

[@edilsonpatino1989]

I just found a possible reason for my hip impingement problem, also for my knee pain. What are the consequences of bad execution of this movement on the hip? Thank you very much! Greetings from Medellín, Colombia.

[@jeshaiahgreen3636]

She had probably the best form I seen for that

[@rjvsmb]

No call out for the opening demonstration?

[@johannesschmitz6370]

My future wife

[@vicstf8432]

It's implied.

[@KukiCrusader]

Men of culture we meet again

[@rustyspoon25]

YESS thank sm i was having the same problem

[@scottgray4037]

I notice both my knees shake when doing this exercise and have knee pain. When I use the band, just below my knee, it feels great and no shaking. Will I ever be able to do it without the band? Thanks for the suggestion. It really works.

[@absolutelysobeast]

Yes you will. After a little while of resisting against the band, you should start to feel the mind muscle connection with your glute medius like middle glute and your hip and you will not have to use the band anymore. Like he said in the video, think about “screwing” your foot into the ground and keeping your leg locked in and rock solid to the ground and it forces you to open up your hip a little bit. Try a set without the band and REALLY focus on screwing your foot and tightening the outer part of your hip to keep your leg straight. Really focus for wvery second of every rep and thats the proper way to do it. The band is helping you build that mind muscle connection and after a few weeks you shouldnt need it anymore

[@PREMLATACHAUHAN-p5c]

Very nice my sir

[@ManinderSinghSidhu89]

Is there any exercise that can reduce knee-knocking?

[@traceylennon1204]

I use the same technique as the lady in the beginning!

[@thecooljohn100]

You need to start crediting where these videos come from just in case I want to go to their channels for research purposes.

[@bxi1547]

Creepy incel alert

[@mrp7640]

For masterbation purpose

[@jamesmcluvlee]

lol

[@Tritiuminducedfusion]

🤣😂😂😂😂

[@absolutelysobeast]

He literally credits all of them in the first pinned comment. Research is important, i get it. Can never have too much info you know?

[@KKrazychic]

can you give core exercise ideas for people with disc herniations who have trouble with weight bearing exercises?

[@moeabdelhameed]

She has an amazing physique

[@theadmiralboom1713]

she is🔥 with great form 👍

[@alainbellemare2168]

Foot and ankle cabe , use door stopper under arch of foot

[@turtlet7201]

Perfect leg physique/technique, where is 1st vid @ @SquatUniversity

[@minifrost.y1207]

ai is just legendary when it comes with these youtube shorts

[@aojorel]

Bro, this is amazing. Who is that chic by the way?

[@vikingthedude]

Mirabai’s quads are insane

[@trava4156]

Ok, he’s not giving video credit. He’s STEALING IT! Not cool

[@hme850]

🎶More passion, more passion, more footwork, more energy🎶

[@bigdude382]

More camera angles...please 🙏

[@darkpheonix23910]

💀💀💀💀💀💀 chill out

[@lionelgrisbane-ud87]

We must stay focused brothers

[@MaxIronsThird]

It's not his video, so he can't give more camera angles

[@darkpheonix23910]

@@lionelgrisbane-ud87 November over now brother😏

[@darkshadows7504]

​@@lionelgrisbane-ud87g-g-g........yattt to stay focused

[@sebastianoquendo8257]

thank you!!

[@ltlsWhatltIs]

Man, doing a bulg split squat regardless is gonna toast your quads, glutes and hamstrings...Just make sure your knee is aligned like this guy said. This is the squat of all squats. All that weight on 1 leg, and then add dumbbells for more weight and you have what is imo the best leg builder.

[@deepaksinghkanyal7141]

Thank you sir

[@vincer7824]

Dude is still out here not crediting the clips he adds to. Please stop and just throw the og creators name in the description. EDIT: I noticed you have started to credit them recently, good stuff.

[@GameChangers279]

We know why you want him to credit the og creator on this one 😂 💀

[@vincer7824]

@@GameChangers279 Lol nah I don’t even have any socials apart from YT. It’s just the right thing to do.

[@monkey-cn3qf]

Her @ arielyu.fit

[@tj1961]

@arielyu.fit

[@DanielGreen0]

I don't see credits yet

[@tariqalkassem1414]

split squats or one leg movements trigger severe pain in the lowest part of of my back, what can i do for a sacrum or piriformis stretch? is that even what’s needed? please help you’re the best physical therapist i’ve ever came across

[@avinandanbhadra1274]

0:01-0:11Beautiful technique!!!!!!🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰❤️

[@Eymm25Gjjj]

Nice

[@jorgeandrescoppiano]

A coach told me that if right knee forward, left hand holds the KB. Using the band on the right knee..I see she holds the weight with the right hand as well. Difference? Effect? More glute engagement?

[@zaheerabbasi4934]

Good 👍

[@lukeludwig1055]

I wonder if this also could be caused from poor arch support.

[@absolutelysobeast]

No. You ahould be doing these with barefoot shoes or without shoes altogether. Arch support shoes are actually horrible for you and make those problems worse over time by weakening the support structure of your foot

[@jrr2045]

Isn't that bench a bit high? I've been taught that the back foot doesn't have to be that super high. You can just use a step. But balancing on your toes (shoes off) on the elevated platform is key

[@Rumade]

This is a great tip! I only started doing these recently and I feel so wobbly when I do them. Hopefully pushing my knee out will help

[@absolutelysobeast]

I was the same. After about 6 weeks im more stable, but its still a work in progress. You can try moving your bench leg out slightly more to give you a wider base or support. But my glute medius has been getting thrashed with these things for awhile now but thats how you build that stability

[@Justdontmindtear]

I tried this, I’ve been trying to improve my physical strength so I can be more flexible I feel like I’m doing it wrong tho? Could it be that the leg that’s resting on the higher platform(?) is too low? I thought it looked to be abt the same size, but perhaps it’s not? Do I raise it higher up? Maybe w pillows or smth idk Also can u do this standing up WITHOUT having to use a bench/couch? I *REALLY* need better strength in my legs, my leg keeps touching the ground and the other keeps bending *too much* I’m practically sitting down🥲 I’m practically just doing a launch(?,idk how to spell the name) but on a raised surface- Which ig is good for flexibility? But idk

[@smolboyi]

talk about snack 😍

[@hiro_444]

Came for the assets, stayed for the knee alignment advice

[@SSPDIVING]

I can even bend my knees that far

[@mattmaloney5988]

Looking from a different angle, heel, knee, and hip will line up fine. What the proper view angle to evaluate this?

[@msmenaceD]

Thank you for your informative videos, but credit the stitched video please. It is unfair to use other creators' videos without crediting them.

[@prestong5076]

Had the same problem but I had to put the band in opposite side and it worked. Why does no one talk about using the band goin opposite direction??

[@liamkaspo518]

Bro i have been educated by youtube shorts. I have a general knowledge abt physiology now and can fix most problems in my body

[@Bioshockaholic]

Does this “stacked alignment” still apply to ladies with wide hips, who when standing straight up, have that natural “inward direction” of the femurs and knees?

[@MaxIronsThird]

yes

[@pkersey0805]

Please, I need help with Piriformis syndrome.. what can I do? Please make a video on it!

[@soulkingbrook4488]

I have a question tho, my knees are kinda bending inward, any tips for me? Or overall tips for leg day?

[@josht1167]

I wish there was a way to cue that alignment without having to use a band. My setup won’t really allow for that and then the exercise starts to take too long as well

[@absolutelysobeast]

He said it in the video if you were paying attention. “Screw” your foot into the ground and try to use your hip to keep your knee SLIGHTLY turned towards the outside. If you are trying to cue your leg, with screwing the foot and torquing the hip SLIGHTLY towards the outside it will keep you in alignment. It only feels like you are screwing outside as long as you do it slightly. The band is forcing you to do that against the resistance, so you have to try to replicate that movement

[@donna8904]

I get back pain with this technique

[@MaxIronsThird]

you must be moving back and forth, you're supposed to choose the angle for the back and keep it the whole time.

[@satanzmoma]

E×ww that's me... but I'm scared of my knee goin out an falling on my face......😢 it happens. 😅

[@Sandhufe2dq]

Mirabhai Chanu 💥💥💥💥

[@namwens1]

You didn't respond to whether leaning forward or backward emphasises glute vs quad. Your other videos say keep torso and lower leg parallel?

[@MaxIronsThird]

Hamstring? Don't you mean Quads? You can't focus on hamstrings, you'll always be using the glutes more, there are way better exercises for hamstrings, like Leg Curls.

[@namwens1]

@@MaxIronsThird yes, I meant quad.

[@MaxIronsThird]

@@namwens1 leaning forward focus on glutes, straight up and down focus on quads.

[@absolutelysobeast]

Just as the girls video said, vertical torso for quad focus, leaning forward with a hip hinge for glutes. I mean they are two different exercises really, so do which ever one you are trying to do

[@yaboyjonez9476]

Very "well rounded" athlete. In whatever she decides to do I stand behind her.

[@Payote88]

Was doing these weighted when I heard a nice POP now my right hip sucks how do I undo whatever I did?

[@MonkeyHero]

Saved. Also, whos the first girl

[@titodel64]

@arielyu.fit 😉

[@miud2201]

what if i’m built funny and my knees are permanently facing each other

[@kenny6920]

This channel shows 99% of body issues are either hips or shoulders

[@MaxIronsThird]

That's just the type of problems he can easily fix, so he focuses on it.

[@ptbro3334]

​@@MaxIronsThirdwhen I spread misinformation on the internet

[@WillTio13]

Hips, shoulder and lowerback are 3 most complicated skeletal motoric system. And untreated problem on one of them may create problems on other areas.

[@absolutelysobeast]

Not 99 percent. But tell me that you have really implemented something he showed and it DIDNT work. He has helped me fix several imbalances for absolute free. What a great place to learn about weightlifting and being active in general

[@zenfitnutrition8908]

I am a professional Natural classic Champion a International Champion training 49 years Still Competing never once did those you don’t need them repeat you do not need them don’t do them save your knees

[@absolutelysobeast]

What? These dont hurt your knees IF tou do them corectly like he and she are showing

[@MarissaCarterArtist]

Is this similar to the deep problem of clubfoot? What was said about stack and rotation in relation to weight resistance???

[@Temporaryfiction]

No need to pay a physical therapist , just watch Squat University 😂

[@eltitodan2034]

Is there any problem if the "resting" leg is not straight?

[@kirby7475]

No not at all. The resting leg is just there for balance anyway. Having it straight might give you more of a stretch, but it's nothing to think/worry about.

[@GrosserAndrew5000]

There's something here for all of us...

[@jjw4600]

What if I have the opposite problem so for example I lack internal rotation on my right side, so when I go down my knee travels outwards not inwards

[@MaxIronsThird]

that's actually not bad

[@KhabatSalem]

🎉🎉🎉

[@Tm-iu3hp]

WHERE IS HER @?? WHERE IST?!!

[@Gigga101]

Lock in brotha go hit them sets lmao

[@lando8981]

GYAAAAATTT

[@jaywank9295]

Lmao where 💀

[@jonyboyblackpaisa]

GYATT

[@Youtuber-ku4nk]

How can one hold the balance in the “stacked” position without putting quite a bit of weight on the back foot? You are supposed to only put 10% weight there. In the stacked position the foot is under the shoulder which would put one out of balance.

[@absolutelysobeast]

Its really not a problem. When you shift back it does transfer some weight to the back foot, but because of the hip hinge, it takes a decent amount of glute to get back to standing position. Also check your foot placement. The first part of the first clip is how to determine where to put the foot. I havent had any issues with balance hinging back and im relatively new to the gym