IMPORTANT: regarding Bulgarian split squats (basically, you're doing them wrong)

[semtex]

Y'all know I trust poliquin.

The Truth About the Bulgarian Lunge | Poliquin Article

Summary: your back foot/leg should NOT be as high as you usually see people doing it. Should be 4-6 inches off the ground maybe a bit more. Higher than that can fukk with your spine.

 

[TLR Is Mental Poison]

I had a feeling breh

U just wanna get that weight on that front leg

 

[The ADD]

 

[YouMadd?]

TRX Bulgarian split squats allow for low foot positioning and provide and nice assist.

Great thread.

 

[Jesus]

Yeah I quit doing them b/c it was so uncomfortable with my leg that high on my lower spine.

 

[tmonster]

Y'all know I trust poliquin.

The Truth About the Bulgarian Lunge | Poliquin Article

Summary: your back foot/leg should NOT be as high as you usually see people doing it. Should be 4-6 inches off the ground maybe a bit more. Higher than that can fukk with your spine.

oh so not like this dude

 

[semtex]

oh so not like this dude

right

 

[Numpsay]

 

[Adam3000]

Never felt comfortable doing them. I'm gonna try them again Thursday with a low height

 

[Slystallion]

well time to adjust my bulgarian split squat i'll use those things people step on instead of what I was doing before

awesome thread...its rare for me to come in this section and actually get something useful for me

 

[Jesus]

well time to adjust my bulgarian split squat i'll use those things people step on instead of what I was doing before

awesome thread...its rare for me to come in this section and actually get something useful for me

 

[BezO]

Damn! Good lookin' out!

 

[Adam3000]

Did them today using one of those aerobic step up platforms, about 3-4 inches tall

All I can say is


Was able to do deadlifts afterwards and my lower back still feels fine

 

[Adam3000]

Changing my "perpetual maintenance mode" leg day to a small amount of no-nonsense sets, purely for functional strength, mobility, and flexibility

Poliquin Split Squats - 3 sets 6-10 reps
Deadlifts - 3 sets 6-10 reps

Burnout Sets - ATG Smith machine squat 1 set high reps, Calf extensions 2 sets


Thats it. My legs feel so right now after this simple workout earlier.

I am ending it all with 1 set of high rep ATG back squats using the Smith machine. I did this today just to experiment and I not only loved the controlled burnout but I could feel how it will improve my flexibility over time since I was able to focus on the leg stretch rather than back positioning. I haven't been able to get good form ATG squats in the power rack, but moving them to the Smith machine worked for my goals (not strength, merely flexibility and burnout).

 

[semtex]

Changing my "perpetual maintenance mode" leg day to a small amount of no-nonsense sets, purely for functional strength, mobility, and flexibility

Poliquin Split Squats - 3 sets 6-10 reps
Deadlifts - 3 sets 6-10 reps

Burnout Sets - ATG Smith machine squat 1 set high reps, Calf extensions 2 sets


Thats it. My legs feel so right now after this simple workout earlier.

I am ending it all with 1 set of high rep ATG back squats using the Smith machine. I did this today just to experiment and I not only loved the controlled burnout but I could feel how it will improve my flexibility over time since I was able to focus on the leg stretch rather than back positioning. I haven't been able to get good form ATG squats in the power rack, but moving them to the Smith machine worked for my goals (not strength, merely flexibility and burnout).

for my morning calisthenics I'd superset split squats with elevated single leg glute bridges de pomp was insane