>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
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OK bro, you convinced me thanks. How much weight should I start with so I don't look like an idiot.
literally zero weight added. you will thank me
Nothing. Get the balance right first. If you can't do a solid 10 bodyweight reps without losing your balance, use a stick to help your balance and practice the motion
The balance should come naturally to a seasoned lifted though, no? You think I'll get it naturally if I already squat with really good mobility and also do a bit if sort of balance/stabilization training?
It depends, you'll probably end up needing one or two sessions to develop the motor pathways or whatever.
All I know is my first time trying Bulgarian felt miserable with 20lbs db, then 2 sessions after I could do the 90lbs db. Still miserable but I could keep my balance.
They feel nice, i alternate between them and walking lunges for my squat accessory.
What is this lift called
Bulgarian/Split squat.
Rear-foot-elevated squat
>elevated rear foot squat< sounds more accurate
Turkish half-crouch
kek
>Reverse barbell crane stand
Princess Diaries Squat
Latvian Lunge, not to be confused with the ballet variant.
The Hungarian Half-Hop
Floaty leggy lifter strut
Elevated rear foot one legged knee bends.
Belorussian balanced kneel
The British Bum Blaster
https://mangadex.org/chapter/de4c91e2-b448-46a6-9f52-d19839c667f9/2
American one legged.
Polish plié push
Flemmish Freestyle Lunge
Black person israelite rape
Based.
I’ve been doing then every leg day for the past year, twice a week.
Never see anybody else doing them with the actual barbell. Right now I’m up to 5x5 @ 190 lbs
I should be higher but I hurt my back and my stabilizers went to absolute shit for a month
that's damn impressive mate
How did you fix your stabilizers and abductors I'm having that issue recovering from a back injury and hip related
In my case I could still do the exercise but I was having trouble balancing the weight that I was previously working at. I just experimented by lowering the weight back down until I was able to balance completely and worked with that. No shame in it.
Ironically the first workout I dropped the weight down 50 lbs from 185 to 135 was the one time someone asked me about the exercise and told me I looked strong
Holy frick I actually did they correct by athlean x mostly body weight and attempted a few reps of 15 pound dumbbells. My right ass and upper hamstring feel more stretched but are such sore doms. And I did a movement of holding a weight in front of me standing lifting 1 leg back, balancing on 1 foot. Bending down waist level. I can feel my piriformis and upper upper hamstring today it feels good made me horny earlier. I need to do these more for my physical therapy. Any tips for better balance on heavier weights
>spares your back
>based
>hurt my back
OK guys but really why do legs at all when you can just do bike sprints
>bike sprints
As in peddling as fast as possible on an exercise bike? Because that only works quads. Hammies, glutes and calves are neglected.
Is there any benefit to doing these with a barbell vs kettlebells?
I find barbell (I use a Marrs bar, basically a massive safety squat style bar you can use hands-free) to be easier than dumbbell/kettlebell, due how different the load is.
I've knocked out 6-8 reps @ 265 lbs. each leg with the Marrs bar, but when it comes to dumbbells, I'll get humbled on the same reps using a pair of 60s. Shit feels WAY different from one to the other, plus, with the bar I use, you can also put hands on the back rack supports for added stability coming up, so you don't get the same wobbles you do with DB/KB work.
Great exercise, definitely helped my old man knees to feel much better. And I'm a huge fan of low-bar back squats, but these are something that everyone should program in from time to time.
>He uses a mars bar instead of a snickers bar
ngmi
I don't want to be that c**t. but use the smith machine if you have shit balance
I went from dumbbells to smith machine and it definitely helps you focus on your quads more, less fricking around trying not to fall over
alternatively, you need to stagger your feet to get a wider stance and better base of support
I feel like you're leaving gains on the table by taking the balance out of the equation. If you really want to focus on quads jump in a hack squat or leg extensions
It puts a symmetrical load on your back so in theory it should keep you from exacerbating any strength imbalances you have
More overload, don't have to worry about lateral spine stabilization (your lower body still has to stabilize don't get me wrong, but you don't have to deal with one dumbbell going slightly lower than the other one pulling your entire torso to one side), easier to microload. Also I feel like it's easier to push hard on the barbell variation for whatever reason
none
just a powertard trying to turn another isolation movement into egolift overloading wank
high rep low weight with either dumbbells or kettlebells is the most optimal way to do bss
With dumbbells you can do mechanical dropsets.
Holding the weight, DB or KB, makes your grip the limiting factor. Putting a bar on your back eliminates that limit, but at a cost of needing better balance.
6 reps per side with two 35lb dumbbells
3-4 sets
That's how I start most of my leg days.
I love doing them so much. These and barbell rows are so fun
>wobbles
Seriously how long until the wobbling goes away
When you realize they're a meme and just do normal backsquats instead
moron
>t. powerlard
>I can't do the lift therefore it is a meme
>mom! I fell down at the gym again!
Might take a couple months but it does go away eventually, even with heavy weights
>WOHA INCREASED DIFFICULTY DUE TO INCREASED INSTABILITY
>t. balancelet
If you can't push to muscular failure with perfect balance, you need to do them more because your balance sucks
That's a you problem. I'm reping out true single leg squats with perfect stability.
Technically not true single leg squats since the opposite foot is supporting you and taking some of the weight. A true single leg squat would be something like a postol squat.
pistols are pretty easy if you can do a lot of weight on BSS
Just started doing these with bodyweight only, and I'm already experiencing balance and strength gains. Truly an underrated exercise.
>immediately POZZED after first rep
The ass doms from this is wild. It’s not on the cheeks themselves like from squats and hip thrusts but it’s like the soreness is in the middle of your ass. It’s hard to explain.
true. I did 1 set of 8 per leg with a 70lb kettlebell and had insane doms in my glutes
>the middle of my ass is sore and I don’t know why
I have bad news for you, anon
>ass doms
lmao what
Found the asslet
DOMS means delayed onset muscle soreness
Sounds moronic if you ask me
>The middle of your ass
Oh my bad bro, that's not the squats
That's the hip stabilizers (piriformis, quad femoris etc.) deep to the glutes
Half the magic of BSS is giving you proper stability that you don't normally get from other leg exercises
I hate switching legs on these. Would it make sense to just do left leg on Leg Day 1 and right leg on Leg Day 2?
>Left side day
>Right side day
Why stop at just legs
The forbidden left-right split
Nah but you can do one side 1 minute rest the other side one minute rest and do on to just get them over with. Or I guess even less if you include the set time since each leg is getting like 2 minutes rest plus the set time.
Rest for 1 minute between each side
I can't find the right footing for the BSS, almost every configuration feels wrong be it the pushing foot or the elevated foot (my ankle mobility is trash).
I really want this lift to be one of my main leg exercises.
this lift is not tough or badass, it is something you do because squatting is too hard, lower your tone
I'm looking at this post thinking about adding it in addition to squats. Are you implying that's not feasible? I'm thinking about doing a quad focused day where I squat and bss, and a hamstring day where my compound is rdl and hack squats after. Anyone else with advice feel free to chime in
I literally do it after squatting you frickwit, now what?
Now we get to point out what you should already know.
>what you should already know.
That being?
moron spotted. You can do both BSS and regular squats, which is exactly what I do.
Yep
My leg day is
>back Squats
>Bulgarians
And alternating
>Smith machine squats with my feet very close together, making sure to go ass to grass
Or
>Hack squats
>my leg day is 4 variations of the same exercise
wow anon that’s pretty moronic thank you
Are you talking about a staircase?
?
I always feel like I'm putting to much weight on my back leg. do I just let it happen? keep fighting myself to shift weight forward? what's good technique?
i don't think it's too important since the front leg is always going to be the limiting factor anyway, as long as it's consistent between sides and you're pushing close to failure it's probably fine
how well do these carry over to the back squat? did anyone increase their squats with it?
bigger legs = bigger squat
Doing it with your back foot on a racked bar is the way
How do I dump the bar if I fail the rep? I love bulgarian squats but doing them with dbs is shit and using the bar is 2spooky
This is the only reason I don't do them, and do walking lunges with DBs instead. Frick overcomplicated bullshit, there's no reason in the world BSSs work better than lunges
I pull a bench up to the rack like this and get in between the safety bars.
I did fail a rep once (not falling over but just couldn’t get back up) and realized when on one knee it’s actually easy to hold the bar on your back with one arm without it falling though while using your other arm to help get back up
Use safeties
This is so fricking stupid holy shit
Hold dumbells by your sides instead, and move your foot much further forward
shorter stride -> more quad involvement
works for both lunges and split squats
Yeah that's my point. I see so many guys with thick quads and zero ass
I'm the other way around. Thick hams/glutes from lowbar, zero quads.
do full depth front squats or learn to clean heavy
olympic lifters have insane quads from that full depth bottom position on heavy cleans + front squats
did both, I prefer barbell. Neither are stupid, just pick the one you like that fits your goals the best
for people who struggle with balance you can do them with a front rack position if youre using a barbell, i used to do it that way cause i didn't have dumbbells heavy enough at home, it keeps you more balanced than using dumbbells at the sides.
also the best way is to do atleast 10 rep sets
My advice: Do not focus on weight with this exercise. Rep quality and form will take you further. Also be sure to balance with other forms of this exercise like step back lunges and dumbbell split squat.
Although you gays won't believe me I did a 1 rep max of 300 flat for split squat. I blame this exercise for my development of runner's knee. and FYI I no longer split squat and only do light lunges.
Any man who trains legs is a closeted homosexual, women don't care about legs so why should you? The only benefit of training lower body is attracting other men, so the only men who train it are gays.
The real gay is the one that trains for looks.
>lifting for the approval of others
never going to make it
>women don't care about legs so why should you?
Peak leglet cope
Strong legs make you look wider, more intimidating, and puts more pressure in her thighs when you plapping them in missionary or from behind
Bro women talk about mens butts more than we talk about theirs.
If you’re fit a shirt tucked into some chinos will get you mired.
>source: I have a great ass
>have great ass
>be a manlet
there is no god
you were born to be bred by larger men
this
despite not even having a great butt it's the body part that gets me the most compliments from girls
"I love your butt" is all I hear, nothing about arms, or traps or lats or pecs or quads... always the butt
>training for others
If everybody on the planet died I would still lift, legs and all because I like lifting and the results I get are for myself. Anything else is just cope
bss is my favorite lift, ive been sayin it for so long
shits so cash
>missing out on the insane mindbreaking pumps leg day gives out of insecurity
Sad!
>sit on side of bench
>stick leg straight out, keep it straight while lowering leg back down
>heel touches ground, keep it glued to that spot and stand up there
>put other foot straight back on the bench behind you
>optional, toss a plate or something at the tip of your foot as a marker if you switch legs or stumble out of place
it can for sure take some getting used to as your foot needs to learn to balance, but if you do it with no weight for a little bit youll be golden in no time
A nice ass is a secret weapon for both sexes
elevate the front foot then I agree
these need to be done super deep, none of that quarter squat
>automatically gives you a gigantic ass
but i want a smaller one
Is it redundant to do both these and lunges?
if you like both just do them on different days
I dont want a gigantic ass because I am not gay or a woman
just did this and it crushed my legs. I feel the burn. Thanks for showing it
i dont want a gigantic ass
gay
you homosexuals need to stop lifting like all these exercise scientists on youtube tell you. they are training you to develop incel bodybuilder bodies, shit no one in the real world wants.
>never skip leg day
>i want a giant ass
>gotta get giant juicy pecs
>you should skip every muscle except arms
sorry gay. I have a hank Hill ass and I'm putting in the work to get that cake.
men with big asses look stupid as frick
You look stupid 🙁
moron
gives you a gigantic ass
Why do split squats when you can just do SS+GOMAD and get even better results?
Do people forget that you can do these on the smith machine? If you have the wobble issue. Another way to improve stability is dumbbell BSS or one leg on the leg press. Back squats aren't that great. They're perfect for warm ups only. Powershitters need to lift heavy to tell people they're not obese but "fatfit".
Wouldn't doing them in the smith remove the hip stability benefits?
kills my knees tho
I like doing these with heavy dbs since it kinda works as a farmers carry also if you do both legs back to back
>Do squats for years
>Never feel my legs, just tires my whole body out without activating anything
>try pic rel with an empty barbell
>literally almost couldn't walk out the gym, quads and glutes are burning
Did I get memed by powershitters this whole time?
>tires my whole body out without activating anything
You were out of shape
That's the wrong form. That will snap city your knees if you're unprepared. Stuff like backwards treadmill walking and sissy squats will make that safe, but ideally you want to place your foot far enough away that the knee doesn't move, making it a 1 legged hip hinge, in which case this exercise becomes top tier.
>Stuff like backwards treadmill walking and sissy squats will make that safe
>mfw I already do both of those
I don't see why it'd be inherently dangerous though, if you start out light and progress slowly your body will make the adaptations necessary within the knees to protect them from injury. But doing some preventative work isn't a bad idea either though
I really need to do it with a bar rather then with barbells because my weak ass hands give up before my legs all the time
Shits gay. Why would you want a fat ass like a homosexual? Also I don’t want to hear cope because statistically my lifts are most likely higher than yours and I’m bigger.