Its amazing how these "small" incorrect movements can cause so much pain. Thanks!

WELCOME TO YOURE DOING IT WRONG 😂 Is this the story of my life

I have always hated these. Now I know why...I was doing it wrong.

If you want to work your glutes when doing the split squat you need to adopt a wider (further forward) stance. You can avoid arching your back by leaning your upper body further forward and keeping a neutral spine. Weight still in your front leg.

I always wondered why my back leg was burning so much doing this exercise. This cleared up a lot.

"you're doing it wrong" pretty much sums up my life...lol

This channel is amazing. Right to the point and very clear, thank you!

I needed this, had a little trouble getting the right form/position 🏃

I did them like the right way in this video and someone came up to me telling me I was doing it wrong 😂

I just started bulgarian split squats and was wondering why my quads burn sooo badly. Really glad to come across your video. Keep up the good work!

That' so helpful!! I had no idea i wasn't doing it correctly! Thank you!

Thank you for posting this! I messed up my right hamstring and lower back for 2 months (had to actually do 6 weeks of physical therapy) because my trainer didn’t know what he was doing & basically did the movement wrong! Even after I told him I was feeling discomfort because I had sciatica to begin with! I should have trusted my gut.., it would have saved me time and $$ 😔😔

Thanks for taking this exercise one step further and looking at ways to eliminate injury. I've got roto scoliosis and am really trying to avoid damaging my spine more than it is currently.

Very nice tip. ...Gonna definitely make a couple of adjustments and give this exercise another try.

Great video tip. 👏🏽 I’ve been working out for years but had my first baby a few months back and had to start all over. Thank you☝🏽🙏🏽

Ohhhh, so that's why I felt my low back was a bit sore the next day!

wow my front foot needs to be so much closer. thanks for the tip for knee alignment over the middle of your foot. glad i found your channel!

O. M. G. I can't believe I've been doing them wrong this entire time! I tried the technique you showed here in this video, and immediately felt a huge difference! Also, the movement was way more fluid and easier to execute. My booty locked up on me at one point, so I can tell I was definitely hitting the right muscles. 😂 Thanks so much for the video. 👏🏾👍🏾👏🏾

Thanks Coach ! gonna RE practice this workout in my routine

Awesome demonstration!! thank you for sharing!!

My gawd, my physio told me to keep my front leg out far!!! I've been straining my back the whole tone. Thanks PJ

Brilliant video...gym vet here...under lockdown in Japan...no gyms open....just about to start doing these...big thanks.. subscribed

This was super helpful!! Thank U!! 💞 Will share it on Facebook right away!! 💪🏼🤓

Literally just focused on keeping my hips tucked underneath myself and I immediately felt the difference!

I always wondered why this exercise hurt me! Thanks for correcting my bad form!

This was so helpful, thank you!

No wonder why my lower back was always in pain when doing this exercice 😅. Thank you so much for this video!!

Thanks for the tip. It will be helpful. You missed the set up ques though.

starting with the back knee bent as described will automatically bring the front leg closer and in a more natural split position

I just discovered these squats the other day, and after 2 days of doing it my lower back hurt so bad! So I’ll try again tomorrow while watching this lol

wow that is great to know! I have been doing them incorrectly for a year! lol

Great I just did this in my home and it worked out so well for me.💪🏼

Very helpful thanks! This is a great way to build quads at home or at least maintain size and strength for experienced lifters who weigh a lot. ;-)

Great information . . . Thanks!

Great video. I'd been wondering why my back leg and foot were hurting constantly during bulgarians. I was doing the exact position at the start. Thanks!

This is f great. I’ve been doing it wrong all along

fantastic video thanks coach

This just saved my lower back thank you!

I've been doing these wrong the whole time. Thank you

Wow what a difference thank you!!!!

Excellent, I am doing them wrong, thanky you very much.

Oh my god this exercise always hurts me so much. Thanks for the video

Did these today after squats. That's a tight stretch on the quads when the front foot is closer to the bench.

Thank you so much for correcting me! I had been doing it all wrong all these years! Regards!

Buena compadre, excelente explicación!. Toma tu búlgaro like!😁

Nice video. Congrats for the lady.

Omg thank you always felt like I was doing it wrong

Thank you!

I can't believe I've been doing it wrong! Thank you so much for this!

Very good video, thanks!

Thanks for sharing! 💪🏼

I think many many ‘fitness influencers’ need to see this, so many doing it completely wrong!

That may help my lower back!!! I will def watch my lower back during this squat... thx

Best explanation on this topic

I love these videos it has helped with my form. Can you do a video on kettle bell swings because I see people doing it different ways.

Very helpful!

these videos are SO helpful, thank you!!

Omg 😱. You have just saved me.

I was curious about when the hip dips during these during lunges,. Is a hip dip due to lack of strength? Is a hip dip something that should ALWAYS be avoided, like having a rounded back...its a no no. Is a hip dip during lunges always a no no? Thanks for making the video for us !

Useful, thank you!

Many thanks.

Thanks a lot!

Awesome video 👍💪

Super helpful

Great video...I stopped doing this exercise because I was getting lower back pain....now I know why!...thx

Nice tip...thanks

what a beautiful explanation. thank you for emphasizing the distance from the bench, and its effect on the lower back (this is something I was neglecting)

Omg! Thank you!

Really cool!

Very helpful. These always felt awkward to me when performing and now I know I was positioned way too far from the bench. Cheers!

Thanks

Hey thanks . Can you tell me alternatives to this excercise please xx

you look like paul ryan

Gyms are closed. I only have a set of adjustable dumbbells at home to work with. So I can't load up my legs with barbell back squats or deadlifts. I have resort to the bulgarian split squat to get the proper amount of load per leg. Thank you.

Dang it, I've been doing it wrong all along! I have one hamstring that is underdeveloped, & I never saw any growth. This is probably the reason why. Thanks for this video it really helps. ☺️

@Coach PJ Nester.. was just looking things up about form. I did this exercise, probably wrong. Day after my knee was swollen, had a bad knee popping while i stretched it (outerside) and on top of that my hip snaps too. (Kneecap was slightly blue) The Snapping and popping doesn’t hurt. I wonder what could cause this due to performing this exercise? I’m worried i torn something in the leg 😫 Does this sound familiar to someone here? Thanks

Props to Christina for holding that squat as long as she did, just watching made my legs burn. Great video, I've been struggling to get these right for some time and I always wondered why my inactive leg always had more of a burn in it then the one I was squatting with.

I hate this exercise because I feel my back leg burning. I'm gonna try this adjustment tomorrow. Thanks!

Should i be driving through my heel or the ball?

One of the toughest excerises

Awesome....it's very timely for me...I did it today and it was completely wrong...thank you for the video

Black belt technique 👌

Should my knee go over the middle of my foot? Or should my knees go over my toes. Cuz I love putting my knees over my toes.

Back leg gets cartilage damage... Thanks PJ

OMG I NEVER KNEW

Thanks daddy!

i’m experiencing an ache in my knee of the leg on the bench? feels like a dull ache that gets progressively worse with each rep, i’m using no weights. what could this be? i also experience knee pain doing lunges, i don’t want to cut these exercises out as they are great for growing glutes however i don’t want to aggravate my knees and at the moment all these exercises are doing exactly that, i feel nothing in the glutes and only painful knees. HELP!!!

Is there a rule of thumb for measuring how far, for example, your heel should be from bench?

No wonder my back leg would be killing me while the front one isn’t a bad, my position was off. Thanks

Why did you cut away at 1:50. Your video would have been more informative if you had shown the actual correction of the error.

Nice video!

Is it still considered bulgarian split squat if you plant your toes on the bench (just like the thumbnail)? Is it less effective since it's easier for you to get balanced?

Great video. I shared it on our gym Facebook page. Thank you

I thought some weight should be put on the back leg to work the vastus lateralis

I usually just do normal squats and i tried these for the first time yesterday. My butt cheeks are so sore, its like my first time working out type of sore. I cant even sit down without being in pain!

I have longer legs and I’m sure I’m taller than her so is it okay if I’m further away from the bench? Also It kinda looks awkward when I do it closer Bc of how long my legs are

I am bulgarian and still don't know why this is called that way

Good explanation and good form at the end. Have you ever tried doing this with the rear foot resting on a rounded surface? Something like the pads for your feet on a decline bench. Seems more of a natural position for the ankles.

by back leg and ankle hurts doing this. dunno why?

So is the way he did it better for glutes or quads?