Bulgarian split squats?

[Greg Newton]

Anyone using so called Bulgarian split squats? This is where one leg is resting behind on a bench, bed, or chair and you squat on one leg? I don't like one limbed exercises if I can help it, and I try to keep things simple, but since squatting on the toes is out for me, I have been fishing around for some alternatives for bringing out the lower quadriceps. It does seem to work the leg bicep strongly as well.

The jury is still out on this one. I'll have to see how my knees react to it over a few weeks. I have also started doing lunge squats again.

[HE LIVES IN MY HEART]

Greg, have you tried walking lunges? I have found them to be knee friendly, just make sure your driving off the heel when performing them.

[gruntbrain]

Experiment with Sissy Squats

[Greg Newton]

Sissy Squats - ouch! That is one I did from a few years back. The knees, the knees, the knees. It is ironic that the exercises that bring out that aspect of the muscles are all knee wreckers for me. The Atlas squat done with a medium stance works well for my structure, but done regularly they aggravate. I don't know about the walking lunges either. I think they are safe, but for me, it tends to overbuild the inner thigh.

[gruntbrain]

Yeah, Sissies stress the knees & kill the quads

Isometrics are relatively safe. Try leg presses & squats using a wide,padded, adjustable belt

[isorez]

Pierini posted some picture of wall sits, where he would start out with two legs, then go to one leg....one leg at a tme (if that makes sense) and hold the lone legged wall sit for a timed periods, switch legs .....then old ....switch legs....etc. .Maybe this could be one to use.
He also did a walking lunge where he would do ten deep walking lunges....20 or so puschups....then go the other way with 10 walking lunges....20 pushups...etc I did these for 10 sets. I was huffing after a while. This was a great workout....very aerobic.

[Ederj]

Hi Greg,
Yes, i have used the bulgarian split squat before and it's really a killer for the quads along with alternate lunges and Atlas squats makes a wonderful combination for the quads.

Eder

[tom]

Thanks, Greg. I did them today during my lunchtime light workout. They felt real good.

Tom

[Greg Newton]

Hey Tom and Ederj,

As long as you don't go crazy on it, I think this is a keeper. So far my knees have felt O.K. I feel it in the hamstrings and quadriceps and it has already made a difference in the shape. I am sure there are sports applications here, but I'd probably classify this as more of a bodybuilding movement to be done after some form of squatting. It probably wouldn't be suitable to do these in HIT style.

[isorez]

Did 3 sets of 10 each leg this morning along with 3 sets of 10 walking lunges along with sets of pushups and some PowerFlex/Atlas for shoulders and ams (2 sets of 3 excercises for arms and shoulders). Not much time to spend, only 20 minutes...but the workout felt great. Thanks for the Bulgarian idea, Greg.
What did feel great wa then also using the Cheetah style stretches for the hamstrings right after I did both leg. The stretching felt good. I did 2 sets of 10 of 2 of the cheetahs...to close it out.

[John Peterson]

Hey Greg,

This is one great variation that we can wholeheartedly endorse at the Transformetrics Forum. In fact, it is by far the safest way to gain the benefits of one legged squats without causing an unnatural body alignment and balance issue that in turn would over stress the knee joint and it's surrounding ligaments. The same exact concept can be effectively instituted with One Arm Push-Ups and is one that I use daily.

I appreciate you posting this because it clearly demonstrates that there is a safe and productive way to perform one limbed exercises that are fantastic for exercising the muscles without compromising one's joints.

---John Peterson

[vegetus25]

John,

Could you explain how you do this One Arm Push-up?

Thanks and God bless,

Veg

[gruntbrain]

A makeshift suspension gizmo can function as a "spotter" to faciliate the performance of many difficult exercises including 1 arm pushups & 1 legged squats

[John Peterson]

Hey Vegetus25,

Place your non-working arm (arm bent) on a low box or stool around 8"to 12" high. The idea is to put as much of your weight as possible on the working arm in order to work the muscles directly without over stressing the ligaments around the shoulder capsule or elbow. Give it a try and please report back what you think of it.

---John Peterson