They make my legs feel great and give me a lot of mass! Squats feel uncomfortable in my hips at the bottom and always give me knee problems
Anyone else prefer these to squats?
They make my legs feel great and give me a lot of mass! Squats feel uncomfortable in my hips at the bottom and always give me knee problems
Yes. Bulgarian split squats are even better.
How do you get the balance down right for those? I always felt clumsy doing them
If you don't have the stability, you need to do a simpler variation until you've strengthened the weak areas
Thanks anon, excited to train legs in a new way next session
Ironically git gud. Balance improves fast with practice. Some tips.
>use even db's on both hands
>use low height rear foot elevation first
>slowly descend, let knee touch ground, pause for second, squat up
>use lowish rep scheme (4-8)
This is the sign you should be doing them. As your progress you'll be amazed at the stability gains.
For me it’s just practice.
>How do you get the balance down right for those?
Don't bother. Literally not even necessary.
>give me knee problems
Don't neglect hamstring curls.
I just do RDLs
Lunge forward = forward knee travel = quad gains
Reverse lunge = vertical knees = glute gains
I learned that 2 days ago, after lifting for 8 years.
Funnily enough, forward lunges are what gave the best quads I've had. Squats, possibly because I prefer low bar, never gave me the same gains.
You’re right, I’ve never thought of them that way.
I dont see how going backward or forwards changes the muscles used.
Whether you step forward or backwards changes the orientation of the leg. They're both going to use both glutes and quads, but you might feel that you're initiating the movement with a different muscle. But yeah both quads and glutes are involved in hip extension and quads and to some degree hamstrings and calves are involved in knee extension.
How do never damage my knees
Honestly, these hit my quads more than squats. Great for when you are nursing a bad back. Still, squats are a superior full body movement but these are great for targeting the quads
Is there a major difference between walking lunges and bulgarians?
>be fatty fat fat fatty 251lbs
>no squat racks open
>do 4 sets of 5 reps for each leg
>I am now jelly
>can't do more exercises
I'm now chilling in the locker room until I can move again.
go hit up hamstrings and call it a day
I will at the very least do some tiktok girl exercises.
But I noticed that my ad an abductors could use more work, so I'll try to do those too.
I'm lean with decent cardio and they stil destroy me
are weighted lunges less stressful on the lower back?
I got a garbage Autoimmune destroyed back.
so I can't really do squats anymore.
Yeah especially if you do the dumbbell variation, plus you'll also work out your grip and traps to some extent
these things make my glutes hurt so bad form doms I can't even sit on thr toilet without agony
I had a bulged disc and can't really squat without irritating it but I've never had a problem doing these or bulgarian split squats.
What's the purpose of the back foot on the bench? Greater ROM?
Yk I wish I could do these things but my fricking fricked duck feet prevent me from doing so and I'm always off balanced which makes the movement so hard.
What do I do bros. I'm thinking of doing this again but God they're so hard my back foot has the inner foot touching the floor and my lead leg's knee forever point outword
>Do mobility and stretching
I did fit Muay Thai and it's still a problem so what now?
moves more of the load to the front legs. in normal split squats and lunges you still use back leg quite a lot but elevating it like this makes front leg do much more of the work.
I seriously doubt these are of any use
Also they won't actually make you strong. How much weight do you use doing these? Even if they somehow magically make your legs grow you won't be strong
Bro it's 2023 who gives a flying frick about being strong
You can use barbell for lunges and split squats, so the weight for them can be in 40-70% range of your squat, depending on what is limiting factor in your squat.
>im too weak to squat normally so i do some other bullshit and cope that its actually better
>squat is the only leg exercise that exist and you should only do them
>Anyone else prefer these to squats
this is the thread
this isnt "name your favorite leg exercise!" thread.