I think Bulgarian split squats are an underrated king of leg exercises.

[comedycentral]

I haven’t done these in ages and decided to throw them back in as I no longer back squat due to disc problems. I only used a 12kg kettlebell for 3 sets of 12 per leg and I’ve got those classic can’t lower down to the toilet doms today. The fact you can get away with next to no weight as well is a god send for an old fart like me

 

[troponin]

As my hips get worse over the years, split squats have taken a much more prominent place in my leg training. It's essentially replaced squats as a movement I pretty much include in every session (I still squat, but not as often).

 

[comedycentral]

As my hips get worse over the years, split squats have taken a much more prominent place in my leg training. It's essentially replaced squats as a movement I pretty much include in every session (I still squat, but not as often).

Split squats are very corrective as well. That’s why I think they are a good jack of all trades move. You can scale them to suit

 

[D2]

personally prefer split squat then bulgarian. I always hav problem balancing on bulgarian, always wobble excessively even when holding 2 dumbbells .

 

[WeakFNG]

I haven’t done these in ages and decided to throw them back in as I no longer back squat due to disc problems. I only used a 12kg kettlebell for 3 sets of 12 per leg and I’ve got those classic can’t lower down to the toilet doms today. The fact you can get away with next to no weight as well is a god send for an old fart like me

I work out at home. So in an effort to throw in some variety I tried Bulgarians with a 50 pound dumbbell. (Years ago i used to do them on a smith)

I quickly dropped it down to a 20 pound dumbbell. I was sore the next day. Day two was very rough. Definitely need to include these in my leg day rotation more.

 

[WskyCowboy]

I hate them…..but they work way too well. Gotta love to hate them.

 

[Flocci]

One of the best single leg exercises there is

 

[PissedPajamas]

The John Meadows special. Everyone who’s done the Bulgarian drop set of death never forgets it due to PTSD

 

[troponin]

The John Meadows special. Everyone who’s done the Bulgarian drop set of death never forgets it due to PTSD

The worst is that it never feels like you're dropping anything lol
If you weigh 250lbs and are holding a 70lb dumbbell....dropping to a 50lb dumbbell so that you're moving 300lbs rather than 320lbs doesn't feel all that lighter lol

 

[OldManLogan]

I actually LOVE training legs- and Bulgarian Split Squats are my favorite after barbell back squats. They actually work together beautifully for me to hit just about everything well.

They’re also 100% the leg hack when you’re stuck at a hotel gym traveling!

 

[qbkilla]

I hate them but they are money. Squats are black magic though imo. I stay lean year round so no potential for growth. Did starting strength to get my big 4 up...added 100lbs to my 5rm squat..lost 3lbs (already too lean) and quads appear bigger. So imo...recomp is pretty impossible for lean well trained people at maintenance or in a defecit....but...adding 100lbs to a squat apparently overruled science lol. Don't flame too hard no i didn't get a full body scan or take before and after pics.

 

[gauge22-v2]

personally prefer split squat then bulgarian. I always hav problem balancing on bulgarian, always wobble excessively even when holding 2 dumbbells .

I do em in a smith machine. Put the bar on the lowest setting, throw a yoga mat over top. Use on of the frames supports for balance and the other hand with a DB.

 

[AllOkJumpmaster]

JackNicholsonYes.gif

 

[Mufasa123]

I hate them but they are money. Squats are black magic though imo. I stay lean year round so no potential for growth. Did starting strength to get my big 4 up...added 100lbs to my 5rm squat..lost 3lbs (already too lean) and quads appear bigger. So imo...recomp is pretty impossible for lean well trained people at maintenance or in a defecit....but...adding 100lbs to a squat apparently overruled science lol. Don't flame too hard no i didn't get a full body scan or take before and after pics.

If the stimulus is great enough and you aren't at absolute limit to where body refuses...it can happen. 100lbs and squats for reps is serious drive for adaptation.

I've run back squat centric programs where it was a real struggle to keep weight off. Give an inch and the scale would move. Binge on the weekend and major move. Body wanted to add muscle so badly. Kind of the inverse to breaking a long term set point or sticking point losing weight. Math says one thing but body holds it. Takes a lot of will and more than calorie math would indicate to get through. Eventually it happens though.

 

[qbkilla]

If the stimulus is great enough and you aren't at absolute limit to where body refuses...it can happen. 100lbs and squats for reps is serious drive for adaptation.

I've run back squat centric programs where it was a real struggle to keep weight off. Give an inch and the scale would move. Binge on the weekend and major move. Body wanted to add muscle so badly. Kind of the inverse to breaking a long term set point or sticking point losing weight. Math says one thing but body holds it. Takes a lot of will and more than calorie math would indicate to get through. Eventually it happens though.

Agree. I think it wasn't just adding weight to a major lift,but also a lift i hasn't done in years. Basically got newbie gains in my quads while leaning out ..from an already lean state at 40. If linear progression is happening at a fast rate the body must adapt regardless of being at maintenance or a slight defect

 

[gauge22-v2]

I was always wondering what the loaded leg on a single leg BSS takes on. Short of taking a scale into the gym, who knows.

Asked 2 LLMs.

Bodyweight 212
1 DB held 85lbs
Elevated rear foot height 12"
Shin angle of front leg to floor 80 degrees (this is forward so more quad dominant)
Nothing under the loaded leg heel.

Results on the loaded leg was 265-285lbs

 

[st114]

Overrated in my opinion.
I’d much rather Lunge

 

[Splitzz]

John Meadows Bulgarian Drop set of Death will make you shake! Love to hate them, still incorporate them from time to time but has been a minute.

 

[aminofreak]

Cossack Squats as well. I ditched Leg presses and Barbell squats completely.

My leg day consists of Belt squats, Bulgarian Split Squats, Cossack squats, SLDs, Glute ham raise and a calve movement.

Ive noticed more development in my legs doing this by far compared to the heavy days of Barbell Squats and heavy leg pressing. And My joints feel way better too.
Just my experience

 

[comedycentral]

Overrated in my opinion.
I’d much rather Lunge

I like the lunge but find shear forces on my knees and reverse ones feel odd