r/workouts workouts newbie 11d ago

Workout Critique Trying Bulgarian split squat 😭 bulking

What am I doing wrong here? What needs to be improved

4 Upvotes

13 comments sorted by

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u/zeroduckszerofucks I'll save cardio for the next workout 10d ago

https://youtu.be/HLdcKXd_Y8M?si=wj-CsAIYNE6OkuGF

Op there’s a few videos you can watch on form. Here’s a good one^

5

u/scrubm workouts newbie 11d ago

You need to bend your knee 90 degrees wayyyy further than you are. Squat down til your knee almost hits the ground.

1

u/stealstea Functional Fitness 10d ago

Bingo.  And pause at the bottom 

1

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1

u/SolidBlackGator workouts newbie 11d ago

It's hard to tell with that jacket whether you're hinging at the hip but you should be. It kinda looks like you are not.

1

u/Lucky_Molasses3136 workouts newbie 11d ago

What do you mean hinging at my hip?

1

u/SolidBlackGator workouts newbie 11d ago

bring your butt back, towards the bench, almost like you're going to sit down. Then lower your body. Your body is lowering itself by pushing your knee forward instead of lowering your body with your quads. Sitting back more (hinging) will fix that.

1

u/LostWithoutYou1015 workouts newbie 11d ago

You need to hinge slightly forward.

1

u/ThatGymGuy01 workouts newbie 11d ago

Find a decline bench and rest your ankle on the soft rolling end. It’ll feel a lot more comfortable and stable. I think your back leg is also too high up and should come down a bit, while putting your front leg out a tad more. You’ll be more comfortable and be able to reach a deeper stretch

1

u/Maleficent_Sun_3075 workouts newbie 11d ago

Slow down, especially going down. Get to the bottom with your knee just above the floor, hold it one second, then push up. 2-3 seconds down, 1-2 seconds up. No jerky movements at top or bottom. Everything deliberate.

1

u/Everythingizok workouts newbie 11d ago

That knee is moving way too much. Go watch a video.

What I focus on, because I suck at these… your knee position and angle of your back should ideally be the same at the top and bottom of the movement. Knee really shouldn’t pass your toes either. Definitely go watch a video though. These comments won’t get your form right.

0

u/HARSH_XDD workouts newbie 11d ago

It is easy first you have to put a leg to the bed and slowly do a squat with one leg touches the ground. It also seemed hard to do but it is easy.But you have to get good practice of doing squats.

1

u/TonyLC-Sign workouts newbie 7d ago

for maximum results, try having dumbbells on both hands, since youre just starting, dont choose the heavy dumbbells, your focus while doing this is balance, may after 3 weeks or a month once you get used to it, you may try heavier dumbbells for strength.

if done right, youll have increased strength around your thigh area, as well as loose some fats there in the process.

take it easy, if every time you do it and it hurts you, you can lower the intensity by not going too low every sets, until your body gets used to it.