Question on bulgarian split squats

RLP71586 · 06-30-2006, 08:26 PM

I've noticed whenever doing Bulgarian split squats that whichever leg is resting while I am doing the movement with the first leg becomes fatigued faster than the starting leg whenever I perform the movement with it. I make a concentrated effort to perform the eccentric with the working leg, and drive through the heels on the concentric, so I don't think I am unknowingly using my hip flexors in my resting leg. On the eccentric portion of the lift there is a noticable stretch on the quads of the resting leg though. What's the problem here? Just tight quads or what?

cappuccino · 06-30-2006, 08:32 PM

I think it works both legs. I feel the same way. Sometimes I forget which leg I just worked

The quad of the "resting" leg is getting a good stretch or kind of like an eccentric hold

Kevin Larrabee · 06-30-2006, 08:45 PM

Cappy hit it on the nose.

I think this is one of the greatest leg exersices out there. A must for any program if you have never done them before.

RLP71586 · 06-30-2006, 08:58 PM

Alright, cool. I had never used them above a rep range of 6-8, so I had never really experienced any significant amount of fatigue in the oppposite leg. Wasn't sure if it was just the nature of the exercise or if I was doing something wrong.

Dogmama · 06-30-2006, 09:16 PM

Try taking a longer stance. It will work your glutes a bit more & might take the resting leg out of the lift. If you can't take a longer stance, you might need to stretch those hip flexors.

I agree - one of the best leg exercises out there.

RLP71586 · 06-30-2006, 09:19 PM

By longer stance do you mean have my foot further in front?

Edit: Just realized what you meant, I have my back leg as stretched as a can.

Mahler · 06-30-2006, 09:38 PM

Alwyn has a shitload of those in NROL and I agree. The resting leg of the first set definitely fatigues easier. Experiment with stance as suggested, but a longer stance is going to challenge balance more and may fatigue stabilizing muscles. It's easy to get sloppy on these, especially with higher reps. Try alternating the starting leg with each set.

RobLL · 06-30-2006, 09:42 PM

And its a heck of a balance exercise to boot! Fallen over a couple times myself, almost. Rob

Ogedei · 06-30-2006, 09:50 PM

I am doing these in a Alwyn body weight routine. 2x sets of 15. They are evil in general.

Yes they kick the hell out of both legs at the same time.

Og.

Cynic · 06-30-2006, 09:56 PM

Even using strictly BW BSSs kick. I have a hard time balancing too. It's going to be a matter of practice.

swans05 · 07-01-2006, 08:24 AM

everyones flexors are tight...try lowering the elevation for your back leg