>automatically gives you a gigantic ass
>filters cardiolets, willpowerlets, balancelets, and dyels
>fixes your hips
>improves your balance
>removes your imbalances
>spares your back
>protects you from groin injuries
>takes very little time to do
I find single leg deadlifts to be way more effective, it’s more challenging to balance the weight, you’ll feel every single muscle
Single leg squats and their variations have been a delight for lifterkind
Why is IST the one board on IST that consistently puts a smile on my face?
Because wagmi
I did these for the first time last week. t. Fatty fatfatfatty
4 sets of 5 (per leg)
I could barely walk afterwards.
Are glute exercises and having a big ass necessarily gay?
Not at all.
I think this guy might be gay
why would you say that? Maybe the sperm leaking out of his ass in the second clip?
Kek wtf this has to be fetish content
>content
Actually looks like the omni-man meme
>Look what they need to mimic a fraction of our cake!
omniman is a gay and so are u
gay
Why tf does this guy have a sweaty taint
His butthole no longer closes properly from getting pounded, thats likely shit water or bile, not even sweat.
You're a nazi if that repulses you btw
?? do you not get swamp ass ??
My question why you don't see women have sweaty asses too.
They don't lift
> his ass doesn't sweat
Ask me how I know you never lift hard enough
This is gay. You can even see his pussy's wet.
gay? not necessarily. But they are absolutely non-negotiable if you want to be capable of performing picrel
You would be surprised how many women like a guy with a big strong ass.
there is no way this dude isn't gay
just look at his lips and his eyes
it's always in the lips and eyes
No he's not gay
his name is "runawaybottom" bottom is a gay slang for a guy who gets his ass fricked("top" does the fricking)
>neglecting the biggest muscle in the body because its 'gay'
ngmi
You’re only gay if you want to sleep with men anon, everything’s else is fair game
What if I just want to smooch men, feel their big muscles, and tell them how strong they are.
It's only gay if you swallow
You mean it's gay for the guy I swallowed right? Because he's the one who came to a man
Did this. My gluteus medius exploded in size. Looked weird as I already have a wide pelvis for a man which is why I often have problem with jeans/trousers. With that exercise it got even worse.
>resting leg takes away 80% of the stimulus
I just do pistol squats because I'm not gay
Actually, the resting leg only takes 20% of the load, and you can just add more weight to compensate for that regardless
Not really, I did the barbell version for over a year, then a few months ago I switched to dumbbells and recently I've switched back to the barbell version. They both have their pros and cons but the stimulus to the lower body isn't too different
Lunges feel like crap, these feel much better IMO, and you can go heavy as frick too
I do this but with dumbells. Am I missing out on anything?
No, I've been doing them with kettlebells and stacks of books and its just fine.
Great exercise.
Dumbells: harder on grip strength so cant load as easily
BBls: harder on balance - more mental energy on form rather than just grinding them out, also if you fail you cant just dump the bar as easy as you can with dumbells
for me its dumbells, but have to place them so that my grip isnt fried when I need it(I superset them with skull crushers or neck)
>wasting a perfectly good bench to do a fairy homosexual squat
just do lunches like a non-moron
cooking is for women
Been trying to do these to hit quads, heard if you keep your foot closer to the bench it'll hit quads more
that's pretty much it, the further away your front foot is the more ass you'll use
Yeah I try and make sure my knees are over my toes at the bottom of the rep
If you keep your knee in the same position and keep your torso parallel to the ground, it's a glute exercise.
If you move your knee forward as far as you can and keep your torso straight, it's a quad exercise.
Simple as that.
>destroys knees
they don't tho
there's studies showing split squats are much less risky to your knees compared to conventional squats
you're not supposed to lift with your knees
fricking kneelets will say pullups explode your knees
These were invented by a moron that couldn’t get the highly successful Ivan Abadjaeiv to use them, and so marketed them in the states to morons in exercise “science.” Now let’s see your squat so we can laugh.
I thought this is mostly a quad exercise not ass
short stride = more quads, long stride = more glutes
Ive been doing tiktok thot routines and have noticed my glutes are growing nice and juicy no homo. I've even noticed girls at the gym catching a peak at my glutes, are they intimated by my glute potential?
big glutes give the aesthetic of a mighty stallion with potent seed
what routine are you using bro? I'm flat as a door on the back.
How do you do these frickers without hurting the shit out of your knees?
Any good substitutes?
Give me your ass routines. NOW!
homies will find every excuse not to do a proper back squat
afraid of some little weights, fella?
>squat -> BSS -> quad iso
You do realize you can do more than one thing per session, right? I always squat first on a leg session before doing anything else
yeah but that only gives you a lot of extra axial fatigue for no good reason, just do squats followed by some leg extensions and you're good
if you want ass gains there are much better options
>yeah but that only gives you a lot of extra axial fatigue for no good reason
For you, not for me
sure whatever, some people like eating shit but they don't come here making threads asking why we're not all eating shit like them, Black person
>starts talking about shit for no reason
The point is that you're not going to be using weights that are particularly challenging for your spinal erectors; yes, you can use 55-60% of your squat weight or more bc bilateral deficit or whatever, but that's easy for your back to handle and your legs are already tired by this point so you can get away with less weight. Maybe it's a problem if your body has the constitution of a wet noodle, but for everybody else it's a nonissue
>but that's easy for your back to handle
except I could do leg extensions for the same quad benefits and put zero extra strain on my back, maybe you just don't lift heavy at all
so again, why tf would anyone do BSS after regular squats? It's ok if you like the exercise but don't pretend like there's any point to it
>except I could do leg extensions for the same quad benefits
Or I can do both and get all the other benefits of BSS besides just quads
>It's ok if you like the exercise but don't pretend like there's any point to it
This is a good point though, I do like the exercise a lot but that's also because I think the exercise is very productive for what it is
>no reason
Unilateral work builds balance, foot control and lead leg stability as well as reinforcing neural pathways for strong movement patterns.
If you're doing something like a heavy yoke, farmers or any sort of carry really, having a strong and planted lead foot will make a world of difference. Good foot control and balance will carry over to your deadlift and overhead as well
>You do realize you can do more than one thing per session, right? I always squat first
If you squat first then still have enough lower body energy to do single leg bullshit then you didn't squat well or hard enough
Have you ever thought that maybe, just maybe, you being too gassed to do anything else after squats is a you problem instead of a universal phenomenon? Maybe you can't do anything afterward, but I can do more stuff after squatting to failure because I am different from you
What the frick are you even talking about, there are people constantly promoting one arm DB rows and single arm pulldowns. This isn't the gotcha you think it is dude
he is 100% right
there is nothing inherently wrong with whatever meme unilateral lower body lift you are doing, but the root cause in the context of nuIST is always avoiding getting above a lmao2pl8 for reps
I feel like I'd break one femur, tear one ACL, and strain both of my hip flexors doing these
anon you have some explaining to do
my favorite lift
i love these homies like you wouldnt believe
Not time efficient thoughbeit
Why would you use a barbell instead of dumbells
It seems like it would make it unnecessarily difficult. You're not going to go heavier with these than dumbbells could accommodate anyway.
To actually load weight. This can be a good exercise but usually it's just pussies who don't want to actually have heavy weight on their back, deluding themselves that their little bulgarian split squats with 40lb dumbells are actually doing something. That track cyclist Robert Forstemann does like 250kg split squats but that's usually not the case. It's usually delusional pussies doing these with baby weights.
You can go heavier
You can go heavy with dumbbells if you aren't a griplet and your gym has heavy enough dbs
I used dumbbell BSSs as a secondary leg exercise with a 70kg/hand dumbbell farmers coming up in competition as additional grip work and I won the event by over 20m
I find it easier to balance with a barbell. For some reason, I can't stabilise dumbbells. If they swing just a little, I get thrown off balance.
>gives you giant ass
>gives you massive quads
You spam this garbage thread every single day but refuse to post your JACKED legs. Curious. Obviously this exercise isn't working for you.
my right hip is so bad I can't raise my knee above my waist without flaring my knee out to the side. you're telling me this will fix it?
Love this lift and squat too. Not sure where the 'I hate leg days' crowd came from.
>Not sure where the 'I hate leg days' crowd came from
I guess its the morons that got the urge to throw up while doing leg exercises because they ate like half an hour before workout
Bulgars take up less space. It's way to cold outside for me to do split walking in the garden.
If you want extra core burn on this, do it with dumbbell in only one hand
Which hand ?
left
my left or your left and what if i'm looking i the mirror ?
your left
either
I'm considering switching to Bulgarians entirely and so a left right split full body, where Monday, Wednesday and Friday i train my right side of the body and Tuesday Thursday and Saturday i train my left side
whats the proper name of this exercise?
Hungarian bilateral flexions
bulgarian split squat
thank you
Rear foot elevated squat (RFES).
Brasilian side step
Romanian closed press
Bosnian crack squats
Is it redundant to do both this and lunges?
they're similar but not exactly the same, if you like doing both then there's no reason why you can't do both lol
your imbalances
Explain pls. I don't see how doing an exercise that has both legs done seperately wouldn't make existing imbalances worse.
>do the same reps/weight on both legs
>stronger leg gets slightly less stimulus due to being further from failure
>eventually both legs balance out
It's not complicated anon
Also notice all these people ONLY advocate for single leg bullshit and not single arm bullshit like single-arm chest press or single arm pull-downs
Hmm it's almost as if they just want to avoid hard squats as opposed to chest press and pull-ups which are not hard
>blastbro
Yea, we should all listen to some homosexual on steroids. Go poke your ass some more you fricking homosexual lol
>want to avoid hard squats
bulgarian squats are a lot harder that regular squats
Split squats are overrated. You're better off isolating with dumbells and superior barbell workouts. Split squats are for goblins who hate doing cardio or growing muscles.
Literally everything you said is incorrect
okay homosexuals, what's the best gluteblasting ass MOG exercise? I only feel my glutes in hip thrust but RDLs and glute ham raises are probably better because they stretch the glutes in the lengthened position hey?
deep range of motion step ups and split squats with forward torso lean. dumbbell RDL's
BSS, back extensions
Bulgarians are as non-negotiable for leg day for me as back squats.
I hog the rack for an hour every leg day. 30 minute squat session, 20-30 minute bulgarian split squat session.
The leg definition you get from them is insane
>automatically gives you a gigantic ass
>filters cardiolets, willpowerlets, balancelets, and dyels
>fixes your hips
>improves your balance
>removes your imbalances
can confirm all of these also
>fixes any knee pain you might've gotten from squats
maybe due to the imbalances bit but the moment I started split squats (started doing bss later) it never came back.
I do these with dumbell after my bench press to save time and it works great.
Are these better with an elevated heel? I've never seen anyone do split squats on a slant board or wedge but it feels like it'd be superior to flat footed.
I tried these and they felt better for quads but I kept scraping my back leg against the wedge. Maybe it'd work better on regular split squats instead of BSS
All I do is single legged exercises, because squats and deadlifts hurt my back.
You can load up as much as you need to with dumbbells and do reverse lunges and split squats to target your front and rear legs.
I've made insane gains just doing this. You absolutely don't need to do the squat and deadlift if you have joint problems like I do. There ARE effective alternatives to everything, you just have to find what is comfortable for you.
Post legs please. I want to believe.
>you can load as much as you need with dumbells
>whatever youre comfortable with
>INSANE GAINS
lol... lmao even
I nutted up and did these for the first time earlier this week, fricked me up for three days. I highly recommend.
I only have dumbbells in my home gym. They go up to 120lbs each so I can get some pretty heavy lifting done.
My question is: how would my leg strength compare to someone who only did back squats? I only do Bulgarian split squats and Nordic curls.
Your leg strength in specific may be superior to a competent back squatter but your core is going to be severely lacking. The stimulus of putting 300+ lbs on your shoulders can't be replicated with repetitions of 120.
That's nice to hear. I do train my core with an ab wheel and hanging leg raises but I understand how it's very difficult to replicate the sort of stimulus you'd get with a back squat without doing back squats.
If you can figure out something for your spinal erectors, you'll probably end up well over 4pl8 if you can easily do BSS with 120lb dumbbells
Why would you do THAT ....
... when you could do THIS?
The load of the Bulgarian split squat is more focused on the quad than a lunge.
Also ass.
Sorry, I meant THIS
These are solid esp for injury prevention but I think they aren't as good as BSS for hypertrophy purposes due to progression being really odd and the fact that balancing on them is much much more difficult
>try these
>hurts and feels unnatural to bend toes on back foot like that
>go back to bss
is this normal? am i supposed to just do more of them and get used to it?
Can I do Dumbbell Bulgarian Split Squat instead of normal squats with barbell?
You can't
Yes you can
You should be doing split squats on at most a 2-4" tall box, not on a bench. Bench is too high for proper SS. BSS is supposed to be just a one legged squat.
If you're doing BSS correctly and not the meme version you can do it. I.e. pic related.
The higher your leg is, the larger the ROM for the BSS. The closer your feet is to the ground, the lower the ROM.
You've been doing it wrong this whole time if you been doing this pussy ass version of split squats
>The higher your leg is, the larger the ROM for the BSS
Only for the hip hinge portion of the motion. Unless you do squats for the glutes (you're not a complete homosexual are you?) then you gain nothing from it. The only thing putting your foot higher does is just make the motion more unstable meaning you have to use lower weight.
The ROM for split squat should be the same as a standard back squat, thighs about parallel with the ground or slightly below that point. Putting your foot higher does not change that. It only changes the exercise from the Quad exercise that the Bulgarians intended it to be into a glute exercise for homosexuals.
>Putting your foot higher does not change that
>ROM stops when knee hits the floor
My foot is very high and never touches the floor, I go all the way down in BSS. Atm im doing 185lbs for 3x5.
I still look dyel. Don't rely on BSS on making your legs larger, squats is king for leg growth
Again. You don't know how to do the exercise correctly. Nor are you doing the exercise correctly.
>I go all the way down in BSS
You're not supposed to go all the way down in a squat either. Quads parallel or slightly lower than parallel to the ground.
>>ROM stops when knee hits the floor
The knee is not the indicator of when you are supposed to stop lowering your body. Your knee shouldn't be touching the ground.
>Atm im doing 185lbs for 3x5.
I doubt it.
>I still look dyel.
I don't doubt this.
>Don't rely on BSS on making your legs larger
If you do BSS correctly, your quads will grow. The problem is that you're doing homosexual Split Squats, not BSS, which are where you put your foot on a bench to turn the motion into a glute exercise.
>I want to get stronger
>but not on glutes
you have issues anon
If you want to train your glutes, RDL and DL are superior motions for it. Squats are for quads.
Sounds like you have never done bss or squats in general. But I already knew that from the fact you didnt know about ROM when it comes to foot elevated vs doing a standing split squat. sheesh, youve never even it just done a bodyweight standing split squat
>no arguments
I accept your concession.
You're not doing the squat correctly.
When you go to the bottom in a squatting position, you are entering a resting position. There is no mechanical tensions. Whereas if you stop at parallel or slightly below parallel (someone with large hamstrings can get a pump to help them find depth), then your quads will be under tension for the entire motion.
The fact that you don't understand this proves that you're a moronic DYEL.
>You shouldnt be going all the way down
>posts someone going all the way down
>starts talking about squats instead of sticking to bss
well now i know you are just a dyel troll. holy frick this place is gay as frick
lmao don't bother replying to the dyel. He started out trying to give legit advice but then got called out for not knowing how BSS works. Then he tried to play it off as trolling
someone going all the way down
Squatting in that manner is a way for someone will rest in public when they do not have chairs. It's an especially common sight in Asia, especially India and China. It is a fundamental human resting position.
The ATG meme is just a way to overcorrect for bad squat rom. Before the ATG meme, people tended to do only half/quarter reps rather than going all the way to parallel or slightly below parallel. Now people go too far and need to correct their way back up.
>but if you're doing extremely quad dominant squats with lots of forward knee travel
All squat variations use the glutes. The conventional high bar back squat already uses them fairly heavily. Consider looking at some muscle activation studies in regards to squat variations. It's more along the lines of variations like the front squat, some smith machine variations, etc. where the hip hinge is minimized
>that muscle didn't get hit before
It works in every motion there is a torso extensions. It's especially prominent in DL and RDL.
>BSS isn't limited by hamstring and/or back strength (like RDLs/deadlifts)
Every single torso extensions uses in some measure the lower back and hamstrings, including squats. It's just that the squat uses the hamstring much less than DL. The Bench Split Squat is not as intensive on the hamstring as DL, but it is much more intensive than the Bulgarian Split Squat and the back squat.
>I go all the way down, but I do not enter a resting position.
If you're going all the way down, you are in the resting position at the end of the negative. You just don't know it because you don't know how to identify it. Worst case scenario, you're only in it for one or two seconds.
>the "correct" version
That is the version the Bulgarian Olympic lifters began doing when they invented their split squat. Hence it is the true Bulgarian Split Squat. The Bench Split Squat is a split squat. But it's not the Bulgarian Split Squat.
>All squat variations use the glutes. The conventional high bar back squat already uses them fairly heavily.
This is true, but I do highbar squats with an extreme amount of heel elevation which allows me to push my knees extremely far forward so it's more comparable to a front squat in terms of lower body muscle activation
>It's especially prominent in DL and RDL.
Obviously the glutes work on both squats/hinges, but for me personally they usually are not the limiting factor. On RDLs especially, it's usually the hamstrings that give out, not the glutes. The point is, what I am looking for is not "XYZ muscle was under tension during XYZ lift", instead, I am looking for "XYZ muscle was the limiting factor on XYZ lift." With the way I do squats and RDLs, the glutes are not the limiting factor on either lift, so I do not count them as being glute exercises since the glute stimulus is rather mediocre
>Every single torso extensions uses in some measure the lower back and hamstrings, including squats. It's just that the squat uses the hamstring much less than DL.
I mean yeah they're doing something but at a certain point those muscles are so far away from failure they're not even worth considering. If the hamstrings technically have 12 reps in reserve at the end of a set of squats, does it really count as working the hamstrings?
>The Bench Split Squat is not as intensive on the hamstring as DL, but it is much more intensive than the Bulgarian Split Squat and the back squat.
I mean on a technical level yes but on a practical level my hamstrings still aren't remotely close to failure on those. Glutes/adductors/quads are still the main muscles involved, and the glutes are the muscle that actually hits failure
cont
>If you're going all the way down, you are in the resting position at the end of the negative. You just don't know it because you don't know how to identify it. Worst case scenario, you're only in it for one or two seconds.
I don't think you quite understand. You are only in the "resting position" if you actually sink your weight onto your calves. If you stop a centimeter above that point (which, for all practical purposes, is still going all the way down since it's 99.9% of the way down instead of 100%), you are still going all the way down while not entering the resting position, which means your quads are still under load. I always do pause reps so I obviously know how to identify it. Additionally, when I started doing squats like this, my performance did actually drop slightly because my quads had to work harder, indicating that I was no longer entering the resting position.
>That is the version the Bulgarian Olympic lifters began doing when they invented their split squat. Hence it is the true Bulgarian Split Squat. The Bench Split Squat is a split squat. But it's not the Bulgarian Split Squat.
You're correct on a technical level I suppose, but for me personally I call any kind of "rear foot elevated split squat" a Bulgarian Split Squat because the prior term is only used by absolute nerds who use baby weight on these. And for most people, a quad dominant (aka the "correct" version I suppose) is probably the most beneficial. But for others, a glute-dominant variety can also work. Or, alternatively, you can just do both instead of being a nerd
your pic rel is butt-wink and would be haram for any self respecting squatter
>Your knee shouldn't be touching the ground.
your knee will absolutely make contact with the ground when doing a split squat. the frick are you on about?
>You're not supposed to go all the way down in a squat either
i seriously cant tell if this is legit dyel or just troll
You know you can just do both, right?
>why do the "wrong" version of BSS?
Because it depends on what you're trying to get out of the movement. If you're doing a powershitter squat where you're only working your ass and back then quad-dominant BSS would be a smart choice, but if you're doing extremely quad dominant squats with lots of forward knee travel, then glute-dominant BSS makes more sense since that muscle didn't get hit before. I'll probably start doing the "correct" version of BSS on another day since they seem interesting, but I'm going to keep doing the "wrong" version since I have been doing them for ages at this point, I like them a lot, and I have seen very good results from doing them.
>why not do other exercises for glutes?
Because BSS is better. I don't have to do shit for my abductors because BSS already hits them hard. BSS hits the glutes in the lengthened position instead of the shortened position (like hip thrusts). BSS isn't limited by hamstring and/or back strength (like RDLs/deadlifts). It also provides extra adductor work which is always useful. It just makes more sense
>When you go to the bottom in a squatting position, you are entering a resting position.
I do platz squats, and I go all the way down, but I do not enter a resting position.
>how?
Literally just stop a centimeter above the point where your weight starts to rest on your calves. It's visually identical, but mechanically, your quads remain under tension the entire time while also reaching their end range of motion. It's not complicated lol
It's the best option if you really don't want to do squats but I'd just do both honestly
Yeah but only gay men want a big ass sooooo
>Looks gay
Yeah senpai I'ma have to pass
It doesn't look like that though?
>Uni-lateral.
Don't waste my fricking time with this BS.