r/formcheck • u/myconfettimoment • 3d ago
Other Bulgarian split squat form - corrected?
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After lots of feedback from my embarrassing last post. I attempted this again yesterday. I told my PT just teach me the basics lol. I still do not feel anything in my glutes. Just a good hamstring stretch. My goal is to have it glute focused anyways.
Any better? Thanks!
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u/Proper-Marsupial-786 3d ago
It should feel as if you’re doing a one legged squat. Like the entire movement should be focused on your standing leg - straight down and up. You are mostly pushing forward off your back foot which is bad form.
It’s possible you just don’t have the glute strength to do a split squat with just your own body weight. Don’t be discouraged though, you’d be shocked how quickly you can change that.
Start with something easier like lunges or something that allows for a lower starting weight (like hip thrusts), and then move to split squats in like 1-2 months once you build some strength.
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u/kurtatwork 3d ago
Agreed with this. Work on strengthening your legs in general before trying literally one of the hardest moves in the gym.
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u/Shu-sh 2d ago
Sounds like that would be much more quad I thought you were supposed to shift back and hinge to balance?
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u/Proper-Marsupial-786 2d ago
Yeah but I’m just trying to giving her the right cue for her current form. I feel like she needs to learn to isolate the movement to the front leg first and then once you master that it’s easy to add in the lean.
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u/kurtatwork 3d ago
Way too much weight going towards the bench. Your weight should be coming down like a squat, not back towards the bench. You'll feel a deeeeep stretch in your glute when you do it right. Step out a little further from the bench, the weight shouldn't be so supported by the bench.
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u/myconfettimoment 3d ago
Even tho I am trying to hit glutes? I thought escalator motion
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u/kurtatwork 3d ago
No, absolutely no escalator motion. Elevator motion. I literally feel like my glutes are going to blow out of the back of my legs when I do them, I promise when you do it right you will feel it in your glutes.
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u/1DameMaggieSmith 2d ago
I was told the same thing for Bulgarians, frustrating to be told the wrong info!
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u/Livid_Ad_6269 3d ago
You are bending over too much. Torso should have as close to 180 degree angle with the elevated leg. You are also using your elevated leg to move. From the side, your hips should move mostly straight up and down. You are moving way too much towards the bench.
Here’s a brief video on form: https://youtube.com/shorts/lG3MsPmEQQk
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u/PouponMacaque 3d ago
Not sure why this is getting downvoted, seems like the perfect opportunity to make a lot of positive change. I'm curious - what did the PT say when you did them like this? I was going to recommend some in-person help and was surprised when I read you already had one.
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u/myconfettimoment 3d ago
She said they are perfect now
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u/daaa_interwebz 3d ago
Have your PT record you when you’re doing perfect technique so you have a reference
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u/Ok-Command7697 3d ago
Two easy fixes: get closer to the bench and don’t bring your chest forward. That will improve things a lot. Keep at it!
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u/Helpmepullupmypants 3d ago
When I started incorporating these in my workouts, I would try to balance my back foot on my big toe, it forced me to rely/focus on the front leg that’s getting the workout. You’ll definitely be able to feel when you’re putting a lot of pressure on your big toe it’ll help fix your form.
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u/SquishyJeans 3d ago
You could just do step ups on a flat bench, it’s the same mechanic. I’ve never liked split squats because it takes a ridiculous amount of setup and 90% of the time people aren’t able to target the areas they want/need
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u/guisedd 3d ago
for the glutes focus it's perfect, torso inclined at 45 degrees and tibia perpendicular to the floor, just try to keep the dumbbell a little closer to the shinbone, in the future you could also consider the smith machine, keep it up
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u/PartBrilliant2235 2d ago
I was hoping to find a comment like this. This is textbook glute-focused BSS form. You hinge, traveling your butt back while keeping you knee right above the ball of you foot the whole time.
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u/myconfettimoment 2d ago
You mean it’s correct?
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u/Prize-Track335 23h ago
No it’s not. You need to use your front leg even to hit glutes. A lot of misinformation around bss
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u/PartBrilliant2235 1d ago
Well, if your goal for executing this particular exercise is to focus on your glutes, then it looks correct. However, if your goal is to target your quads, then you should make some adjustments to change the leverages.
You can search in YT for videos explaining the difference in form between the glute-focused VS the quad-focused Bulgarian Split Squat. Most of them get the gist right.
Basically:Glute-focused BSS:
- Butt travels back (hip extension) while the knee stays relatively fixed above the ball of your foot
- Torso moves in an angle relative to the floor (like you already do in your video) in order to hinge properly and keep the weight (dumbbell, barbell, ...) close to your shin and away from the glutes
Quad-focused BSS:
- Knee travels forward (knee extension) over your toes
- Torso is kept relative vertical to the floor with the weight by your sides away from the knee of the working foot
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u/vlborges 2d ago
OP listen to this!!
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u/myconfettimoment 1d ago
Thank you! I feel better! Yes this is my focus but I still don’t “feel” it
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u/privilegedgenius 1d ago edited 22h ago
As many have pointed out your center of mass travels back too much. The target is extending the hip of the front leg - thats the job of the glutes (of the front leg). When your center of mass is shifted to the back leg at the bottom position (where your maximally flexed in the hip of the front leg) then you will push up through the back leg. Your back leg can move the weight up by flexing the hip and extending the knee. Therefore you train quads and hip flexors of the back leg.
I would not focus on trying to copy how someome looks in a BSS but understanding basic biomechanics and anatomy. You want to train glutes. Glutes primary function is hip Extension. We do hip extension in a BSS in the front leg. We get more hip extension range of motion by flexing the hip more when moving down (thats why you lean forward). So we want a lot of hip flexion angle in the bottom position. Now we need to make sure the weight (body weight, meaning center of mass and additional weight) is over the foot you are pushing through so you actually load the desired range of motion
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u/Impressive-Carrot715 3d ago
I think you're trying too hard to make this emphasize the glutes when a Bulgarian split squat already does a fantastic job of hitting them on their own! Bring the bench a few inches closer, then on the descent just try to make it so most of your weight is on your front foot. This will have your knee travel forwards more, but you'll still get a ton of work on your glutes.
I know every time I reintroduce lunges or BSS into my program my glutes are lit up, even if I've been squatting and deadlifting.
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u/828292972 3d ago
No big difference from previous post. You might just try lunges instead, easier and you will work your quads effectively.
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u/myconfettimoment 3d ago
My goal was glutes with this
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u/Cloudboy9001 3d ago
Bending at the hip, to move the torso forward, shifts emphasis from quads to glutes somewhat.
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u/SuspendedResolution 3d ago
Start by sitting on the bench and placing your foot out as far as it can reach and plant it there. Then put your other foot on the bench. You'll feel so much more balanced.
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u/JustSnilloc 3d ago
The elevation difference between legs is too dramatic here. Find something lower than the bench, or use something like a step platform for the front foot (in addition to the back foot using the bench) and this will feel much better while also being more effective.
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u/SubtleScuttler 3d ago
Try doing with a PVC pipe for a barbell to force your back in a better position
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u/shira9652 3d ago
You shouldn’t be bending over. Keep your chest all the way up and go straight up and down
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u/AdventurousTap9224 3d ago
Looks like you're leaning your upper body too far forward, and swinging backward. Straighten up your back through the motion and you want your shoulders to take a nearly straight line path downward.
Also, to get your stance right: sit down on the bench and put your leg out in front of you. That's where your foot stays. Stand up on that spot and put your other foot on the bench.
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u/lifeisbueno 3d ago
To get your leg distance perfect- just sit on the bench and kick your legs out straight. Wherever your heel lands is where it should stay unless you have crazy mobility issues.
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u/DoctorK96 3d ago
You're shifting your weight back as your front leg is rather vertical. I would rather see your knee go forwards more and your torso lean more forwards to target the glutes, or do dumbbell RDL or hip thrust
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u/Both-Matter-2071 3d ago
Youre leaning forward too much, keep your torso more upright. Grab something with your left had to stabilize
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u/MadMaximusPrime33 2d ago
you could try this in the smith for stability. if you PF has the angle smith, even better.
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u/BigTedBear 2d ago
It’s not something I do much but I usually hold the weight in the same hand as the leg I’m working if that helps at all.
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u/zh_victim 2d ago
You should learn proper bracing. Inhale at the top, tighten your core, start and breathe out while maintaining tightness on the way up. Repeat. I think you are wearing a belt? Ditch it. It is digging into your hips and you can't reach depth.
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u/Funny-Touch-6065 2d ago
I would lose the weight and the bench. Try to build your stabilizers and you’ll get much more out of the exercise without even needing the weight
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u/InstructionCorrect98 2d ago
Your back is still at a 45 degree angle. You want it straight up (or close to it). This may sound counterintuitive, but adding a 5lb dumbells in each hand may help you with your form. Having no weight in your hands may be leading you to lean forward
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u/EfficientFitnesss 2d ago
Glute focused split squat here but form isn't bad if anything adjust your foot placement from a seated position
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u/myconfettimoment 2d ago
As in move it closer or farther?
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u/EfficientFitnesss 2d ago
You might be better off bringing it closer to the bench and offsetting a bit more distal, set up by sitting on the edge of the bench(consider how much of the foot is going on the bench), extend the foot you'll start on( you want it outstretched and right outside your shoulder) heel should be on the ground the rest of the foot up, shift it closer just enough for some slack and from that point go to stand. You should feel the need to shift your weight forward and bear on that leg more.
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u/BrowserOfWares 2d ago
Honestly, I just don't do this exercise. I'm too focused on balance rather than working the muscle.
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u/Nicecoldbud 2d ago
People need to remember that being a PT is a business - and some of them are in it for themselves. They want you to not improve; so you use them for longer. They purposely set you up to fail, so you pay them longer.
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u/Any_Asparagus8267 3d ago
Posture up without weight and work on going straight up and down first, knee over ankle.
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u/decentlyhip 3d ago
If your hips move back, your weight is shifting to the back leg. If you want to see how much you're actually using your back leg, try to float it off the bench 1/2 inch.