Bulgarian split squat and leg numbness - JP Fitness Forums

RacerBill · 11-08-2006, 01:25 PM

When I try to do Bulgarian split squats, I find the quadriceps of my trailing leg tend to go slightly numb. It's not a full-on tingling like my foot's fallen asleep, but it takes a while for it to feel normal again and I can't put my full weight on the leg for 10-15 seconds. I've tried lowering the weight but even with only bodyweight it still happens. I get a similar but less intense reaction with regular lunges, too.

Am I doing something wrong? Other people at my gym don't seem to have this problem (with regular lunges -- so far as I know, I'm the only person there who does Bulgarians).

dos · 11-08-2006, 01:34 PM

Remember that you have that back leg WAY more extended on BSS's than you do during regular lunges.....could be that you are pinching some nerves in this position (that's my guess...).

Funk · 11-08-2006, 02:34 PM

I'd have to agree with Dos that yo're most likely pinching some nerves in your low back/hip when the trailing leg is extended. Do you have any low back problems? The only advice I could give you sight-unseen is that it may help to make sure that you're relaxing the trailing leg as much as possible. The less muscle activity going on, the easier it will be to not cause any impingement or pinching.

Cynic · 11-08-2006, 04:52 PM

Would foam rolling and stretching the hip flexors help with this?

I've found when I don't roll and stretch for a while, I can feel a serious stretch doing them during the exercise that kind of fatigues that leg when it comes time to use that leg for the push.

Lisa~ · 11-08-2006, 05:39 PM

I don't know how you could possibly relax the trailing leg during a Bulgarian Split Squat!

Bill, The idea of it being a pinched nerve makes sense. Do you think that sounds right? I'd expect that feeling to be more like little shooting pains, nerve ending firing wildly, or just no feeling at all and then the leg gives way from receiving no nerve signal at all. (Somebody who knows more than me might can say if I'm on track with those comments or not!)

Are you quads extememly tight and inflexible? Maybe the big stretch on the back quad is restricting bloodflow into the area. If you get that pins-and-needles thing when you stop the lift, as the blood returns, then it might be that you're cutting off bloodflow somehow. If that sounds more like it, then Cynic's idea to foam roll might help to decrease tone in those tight quads.

Funk · 11-08-2006, 05:57 PM

Before it's a good idea to foam roll the hip flexors, it's important to note where the numbness is coming from (anterior, posterior, medial, lateral) and foam roll the muscles that could be affecting a nerve. Rather thna the hip flexors, it may be the lower back and glutes that need rolling. I dunno if I'd promote foam rolling for this though, I think massage or ART on the specific muscles would be more appropriate.

In regards to relaxing the trailing leg:
Just let it be floppy- The point of any unilateral movement is to work one side at a time, so the trailing leg isn't much more than a "kickstand" to help you from falling over while doing a one-legged squat. I've noticed that a lot of people push through their toes on their trailing leg because they are trying to use the back leg as much as possible. The downside to that is they pitch their torso forward and their ROM in their hips, knees, and ankles go all to hell. If you have a lot of contractions happening in the trailing leg, you'd be activating muscles in your lumbar region a lot, as well as the glutes, which is most likely where the impingement/pinching would be happening to affect the rest of the leg. For all I know, it's really just inflammation at the L4-L5 disk, or even herniated to some degree, and instead of sciatica pain, they're just experiencing the numbness. Hard to tell when we're all guessing on the internet without really being able to be there in person and do any real hands-on work.

Cynic · 11-08-2006, 07:16 PM

Yeah, when I roll, I'm using tennis balls on my glutes and calves, rollers on my quads and hip flexors. So, it really should be something overall.

RacerBill · 11-08-2006, 07:17 PM

Thanks for the info. I have no lower back or sciatic problems. My knees aren't in the greatest of shape but they're functional; I don't think that's part of the problem.

I'm probably using the back leg too much -- I have a tough time maintaining balance when I do either Bulgarians or lunges so I know I'm keeping it tense and probably putting too much weight on it. I'll try relaxing it more and see if that helps.

LisaS · 11-08-2006, 07:38 PM

I hope I'm not thread hijacking with my first post ... but it is related.
on Bulgarian Split Squats - what are you supposed to do with the back foot? I've seen some photos with the top of the foot flat on the bench and others "up on the toe" with the foot almost vertical. Is one more correct or preferred over the other?

Cynic · 11-09-2006, 04:09 PM

Bumping for LisaS

Aoife · 11-09-2006, 05:29 PM

Quote:

Originally Posted by LisaS

I hope I'm not thread hijacking with my first post ... but it is related.
on Bulgarian Split Squats - what are you supposed to do with the back foot? I've seen some photos with the top of the foot flat on the bench and others "up on the toe" with the foot almost vertical. Is one more correct or preferred over the other?

If I'm on my toes, I can push some with my back leg. If I'm not and just resting the top of my foot on the bench/step, all the work is being done with my front leg.

While I don't know which is "better" or "correct" necessarily... I have decided to start with my foot just resting, and then when I can't do any more, switch to being on my toes to finish out the set. It's sort of like lowering the weight to finish the set, and I find each time I do it I can go at least one more before getting on my toes.

I guess which you do is dependent on where you want to be doing the most work, just your one leg or having your back leg work too. So I use it like a progression of sorts.

hope that helps.

Bill2380 · 11-09-2006, 07:05 PM

Quote:

I have a tough time maintaining balance when I do either Bulgarians or lunges so I know I'm keeping it tense and probably putting too much weight on it.

I find that I have the same problem with those damn Bulgarians and my balance is worse on my right leg. I have to make a conscious effort to relax the back leg. Have you tried shortening your stance and seeing what happens?

GqArtguy · 11-10-2006, 11:37 AM

Quote:

Originally Posted by LisaS

I hope I'm not thread hijacking with my first post ... but it is related.
on Bulgarian Split Squats - what are you supposed to do with the back foot? I've seen some photos with the top of the foot flat on the bench and others "up on the toe" with the foot almost vertical. Is one more correct or preferred over the other?

I personally dont like to have thet foot on the toe, I prefer it flat because its more stable. The problem occurs if you dont have the ankle flexibility to do this.

The back is meant to stabilize, but it is still working. Youre pushing up and down with the front leg but when you squeeze youre glutes at the bottom, you are mainly using the back cheek.

LisaS · 11-10-2006, 12:42 PM

thanks. Ankle flexibility is one of my issues - broke the right ankle in '05 (ORIF of trimalleolar break) and after a few reps I just can't leave it flat any more. Good to know the "up on toe" is OK as well - I'll just try not to engage that leg .

UConnJulie · 11-10-2006, 07:20 PM

Quote:

Originally Posted by RacerBill

When I try to do Bulgarian split squats, I find the quadriceps of my trailing leg tend to go slightly numb. It's not a full-on tingling like my foot's fallen asleep, but it takes a while for it to feel normal again and I can't put my full weight on the leg for 10-15 seconds. I've tried lowering the weight but even with only bodyweight it still happens. I get a similar but less intense reaction with regular lunges, too.

Am I doing something wrong? Other people at my gym don't seem to have this problem (with regular lunges -- so far as I know, I'm the only person there who does Bulgarians).

Probably what is happening here is that the femoral nerve is intimate with your hip flexors ... so in putting the back leg into a massive hip flexor stretch, you are in essense compressing the nerve. Think about when you sit on your foot wrong and your foot falls asleep. Same thing to a lesser degree ... I would focus on lots of hip flexor stretching, both regular and in a posterior pelvic tilt which will target your iliacus more than your psoas. Also really stretch your rectus femoris (one of your quad muscles). This muscle gets a lot of stress during BSS because it is the one quad that crosses both your hip and your knee.

If you need pictures of any of these stretches, please let me know.

Quote:

Originally Posted by LisaS

thanks. Ankle flexibility is one of my issues - broke the right ankle in '05 (ORIF of trimalleolar break) and after a few reps I just can't leave it flat any more. Good to know the "up on toe" is OK as well - I'll just try not to engage that leg

I nearly always do them up on my toes too ... I find that it gives me more stability. I try to allow my back knee to bend during the movement instead of holding it stiff, and this cue seems to allow me to keep the emphasis on the front leg.

I. Kay · 11-12-2006, 06:52 AM

One more thing to go along with the hip flexor idea: in what direction is your back foot pointing? A guy at my gym asked me once what those were, and a week later he came to me asking me why it hurt him so much, and when I watched, his back foot was resting flat... but on the ankle bone! He started straight, but then as he exerted more effort, the ankle turned. I'm no expert, but after I told him to keep his toe pointed straight back, it stopped hurting him. I have no idea if you do this (or if you even know if you do) but it may make the situation worse.