>automatically gives you a gigantic ass. >filters cardiolets, willpowerlets, balancelets, and dyels

>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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  1. 2 months ago
    Anonymous

    OK bro, you convinced me thanks. How much weight should I start with so I don't look like an idiot.

    • 2 months ago
      Anonymous

      literally zero weight added. you will thank me

    • 2 months ago
      Anonymous

      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

      • 2 months ago
        Anonymous

        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?

        • 2 months ago
          Anonymous

          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.

  2. 2 months ago
    Anonymous

    What is this lift called

    • 2 months ago
      Anonymous

      Bulgarian/Split squat.

    • 2 months ago
      Anonymous

      Rear-foot-elevated squat

      • 2 months ago
        Anonymous

        >elevated rear foot squat< sounds more accurate

    • 2 months ago
      Anonymous

      Turkish half-crouch

      • 2 months ago
        Anonymous

        Latvian Lunge, not to be confused with the ballet variant.

        The Hungarian Half-Hop

        kek

    • 2 months ago
      Anonymous

      >Reverse barbell crane stand

    • 2 months ago
      Anonymous

      Princess Diaries Squat

    • 2 months ago
      Anonymous

      Latvian Lunge, not to be confused with the ballet variant.

    • 2 months ago
      Anonymous

      The Hungarian Half-Hop

    • 2 months ago
      Anonymous

      Floaty leggy lifter strut

    • 2 months ago
      Anonymous

      Elevated rear foot one legged knee bends.

    • 2 months ago
      Anonymous

      Belorussian balanced kneel

    • 2 months ago
      Anonymous

      The British Bum Blaster

    • 2 months ago
      Anonymous

      https://mangadex.org/chapter/de4c91e2-b448-46a6-9f52-d19839c667f9/2

    • 2 months ago
      Anonymous

      American one legged.

    • 2 months ago
      Anonymous

      Polish plié push

    • 2 months ago
      Anonymous

      Flemmish Freestyle Lunge

    • 2 months ago
      Anonymous

      Black person israelite rape

  3. 2 months ago
    Anonymous

    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

    • 2 months ago
      Anonymous

      that's damn impressive mate

    • 2 months ago
      Anonymous

      How did you fix your stabilizers and abductors I'm having that issue recovering from a back injury and hip related

      • 2 months ago
        Anonymous

        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

      • 2 months ago
        Anonymous

        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

    • 2 months ago
      Anonymous

      >spares your back
      >based
      >hurt my back
      OK guys but really why do legs at all when you can just do bike sprints

      • 2 months ago
        Anonymous

        >bike sprints
        As in peddling as fast as possible on an exercise bike? Because that only works quads. Hammies, glutes and calves are neglected.

  4. 2 months ago
    Anonymous

    Is there any benefit to doing these with a barbell vs kettlebells?

    • 2 months ago
      Anonymous

      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.

      • 2 months ago
        Anonymous

        >He uses a mars bar instead of a snickers bar
        ngmi

      • 2 months ago
        Anonymous

        >wobbles
        Seriously how long until the wobbling goes away

        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

        • 2 months ago
          Anonymous

          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

    • 2 months ago
      Anonymous

      It puts a symmetrical load on your back so in theory it should keep you from exacerbating any strength imbalances you have

    • 2 months ago
      Anonymous

      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

    • 2 months ago
      Anonymous

      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

    • 2 months ago
      Anonymous

      With dumbbells you can do mechanical dropsets.

    • 2 months ago
      Anonymous

      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.

  5. 2 months ago
    Anonymous

    6 reps per side with two 35lb dumbbells
    3-4 sets

    That's how I start most of my leg days.

  6. 2 months ago
    Anonymous

    I love doing them so much. These and barbell rows are so fun

  7. 2 months ago
    Anonymous

    >wobbles
    Seriously how long until the wobbling goes away

    • 2 months ago
      Anonymous

      When you realize they're a meme and just do normal backsquats instead

      • 2 months ago
        Anonymous

        moron

      • 2 months ago
        Anonymous

        >t. powerlard

      • 2 months ago
        Anonymous

        >I can't do the lift therefore it is a meme

      • 2 months ago
        Anonymous

        >mom! I fell down at the gym again!

    • 2 months ago
      Anonymous

      Might take a couple months but it does go away eventually, even with heavy weights

  8. 2 months ago
    Anonymous

    >WOHA INCREASED DIFFICULTY DUE TO INCREASED INSTABILITY

    • 2 months ago
      Anonymous

      >t. balancelet
      If you can't push to muscular failure with perfect balance, you need to do them more because your balance sucks

    • 2 months ago
      Anonymous

      That's a you problem. I'm reping out true single leg squats with perfect stability.

      • 2 months ago
        Anonymous

        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.

        • 2 months ago
          Anonymous

          pistols are pretty easy if you can do a lot of weight on BSS

  9. 2 months ago
    Anonymous

    Just started doing these with bodyweight only, and I'm already experiencing balance and strength gains. Truly an underrated exercise.

  10. 2 months ago
    Anonymous

    >immediately POZZED after first rep

  11. 2 months ago
    Anonymous

    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.

    • 2 months ago
      Anonymous

      true. I did 1 set of 8 per leg with a 70lb kettlebell and had insane doms in my glutes

    • 2 months ago
      Anonymous

      >the middle of my ass is sore and I don’t know why
      I have bad news for you, anon

    • 2 months ago
      Anonymous

      >ass doms
      lmao what

      • 2 months ago
        Anonymous

        Found the asslet

      • 2 months ago
        Anonymous

        DOMS means delayed onset muscle soreness

        • 2 months ago
          Anonymous

          Sounds moronic if you ask me

    • 2 months ago
      Anonymous

      >The middle of your ass
      Oh my bad bro, that's not the squats

    • 2 months ago
      Anonymous

      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

  12. 2 months ago
    Anonymous

    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?

    • 2 months ago
      Anonymous

      >Left side day
      >Right side day

      Why stop at just legs

    • 2 months ago
      Anonymous

      The forbidden left-right split

    • 2 months ago
      Anonymous

      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.

    • 2 months ago
      Anonymous

      Rest for 1 minute between each side

  13. 2 months ago
    Anonymous

    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.

  14. 2 months ago
    Anonymous

    this lift is not tough or badass, it is something you do because squatting is too hard, lower your tone

    • 2 months ago
      Anonymous

      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

    • 2 months ago
      Anonymous

      I literally do it after squatting you frickwit, now what?

      • 2 months ago
        Anonymous

        Now we get to point out what you should already know.

        • 2 months ago
          Anonymous

          >what you should already know.
          That being?

    • 2 months ago
      Anonymous

      moron spotted. You can do both BSS and regular squats, which is exactly what I do.

      • 2 months ago
        Anonymous

        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

        • 2 months ago
          Anonymous

          >my leg day is 4 variations of the same exercise

          wow anon that’s pretty moronic thank you

  15. 2 months ago
    Anonymous

    Are you talking about a staircase?

    • 2 months ago
      Anonymous

      ?

  16. 2 months ago
    Anonymous

    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?

    • 2 months ago
      Anonymous

      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

  17. 2 months ago
    Anonymous

    how well do these carry over to the back squat? did anyone increase their squats with it?

    • 2 months ago
      Anonymous

      bigger legs = bigger squat

  18. 2 months ago
    Anonymous

    Doing it with your back foot on a racked bar is the way

  19. 2 months ago
    Anonymous

    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

    • 2 months ago
      Anonymous

      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

    • 2 months ago
      Anonymous

      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

    • 2 months ago
      Anonymous

      Use safeties

  20. 2 months ago
    Anonymous

    This is so fricking stupid holy shit
    Hold dumbells by your sides instead, and move your foot much further forward

    • 2 months ago
      Anonymous

      shorter stride -> more quad involvement
      works for both lunges and split squats

      • 2 months ago
        Anonymous

        Yeah that's my point. I see so many guys with thick quads and zero ass

        • 2 months ago
          Anonymous

          I'm the other way around. Thick hams/glutes from lowbar, zero quads.

          • 2 months ago
            Anonymous

            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

    • 2 months ago
      Anonymous

      did both, I prefer barbell. Neither are stupid, just pick the one you like that fits your goals the best

  21. 2 months ago
    Anonymous

    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

  22. 2 months ago
    Anonymous

    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.

  23. 2 months ago
    Anonymous

    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.

    • 2 months ago
      Anonymous

      The real gay is the one that trains for looks.

    • 2 months ago
      Anonymous

      >lifting for the approval of others
      never going to make it

    • 2 months ago
      Anonymous

      >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

    • 2 months ago
      Anonymous

      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

      • 2 months ago
        Anonymous

        >have great ass
        >be a manlet
        there is no god

        • 2 months ago
          Anonymous

          you were born to be bred by larger men

      • 2 months ago
        Anonymous

        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

    • 2 months ago
      Anonymous

      >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

    • 2 months ago
      Anonymous

      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!

      https://i.imgur.com/P824YRh.jpg

      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.

      >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

    • 2 months ago
      Anonymous

      A nice ass is a secret weapon for both sexes

  24. 2 months ago
    Anonymous

    elevate the front foot then I agree
    these need to be done super deep, none of that quarter squat

  25. 2 months ago
    Anonymous

    >automatically gives you a gigantic ass
    but i want a smaller one

  26. 2 months ago
    Anonymous

    Is it redundant to do both these and lunges?

    • 2 months ago
      Anonymous

      if you like both just do them on different days

  27. 2 months ago
    Anonymous

    I dont want a gigantic ass because I am not gay or a woman

  28. 2 months ago
    Anonymous

    just did this and it crushed my legs. I feel the burn. Thanks for showing it

  29. 2 months ago
    Anonymous

    i dont want a gigantic ass

    • 2 months ago
      Anonymous

      gay

      • 2 months ago
        Anonymous

        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

        • 2 months ago
          Anonymous

          >you should skip every muscle except arms

        • 2 months ago
          Anonymous

          sorry gay. I have a hank Hill ass and I'm putting in the work to get that cake.

  30. 2 months ago
    Anonymous

    men with big asses look stupid as frick

    • 2 months ago
      Anonymous

      You look stupid 🙁

    • 2 months ago
      Anonymous

      moron

  31. 2 months ago
    Anonymous

    gives you a gigantic ass
    Why do split squats when you can just do SS+GOMAD and get even better results?

  32. 2 months ago
    Anonymous

    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".

    • 2 months ago
      Anonymous

      Wouldn't doing them in the smith remove the hip stability benefits?

  33. 2 months ago
    Anonymous

    kills my knees tho

  34. 2 months ago
    Anonymous

    I like doing these with heavy dbs since it kinda works as a farmers carry also if you do both legs back to back

  35. 2 months ago
    Anonymous

    >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?

    • 2 months ago
      Anonymous

      >tires my whole body out without activating anything
      You were out of shape

  36. 2 months ago
    Anonymous

    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.

    • 2 months ago
      Anonymous

      >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

  37. 2 months ago
    Anonymous

    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

  38. 2 months ago
    Anonymous

    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.

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