Rear-Foot-Elevated Split? Squat?

[Kregna]

I've been seeing this talked about a lot... seems very popular with certain people. In fact, they're saying it can replace the squat as a safer alternative. I'd like to know what people here think as you're all clued up on the benefits of a proper squat and I'm sure you'd see more differences than I can.

Maybe I'm wrong but to me this looks shit. You range of motion looks a little less, no supporting heavy weights (the only benefit I can think of this is the skeletal loading aspect--what are some others?), more upright back and at the same time less knee flexion. If I'm wrong please tell me

[Dastardly]

Its 100% bullshit. There is no way to load your muscles sufficiently with such an awkward movement.

If you want to do unilateral work then step ups, and reverse lunges (especially of a platform) are good. If you want to do unilateral yet load your muscles with stresses equivalent to what your back squat would be, then try single leg presses.

[cyhulhupun]

While I don't do them that often, I wouldn't go so far as to say Bulgarian split squats are 100% bullshit. I think that they are a legitimate exercise and one the can be especially helpful if you have limited weight available.
https://www.t-nation.com/free_online...lit_squats&cr=
http://forum.bodybuilding.com/showth...8487501&page=1

[hbriem]

Its 100% bullshit. There is no way to load your muscles sufficiently with such an awkward movement.

Not true. The Bulgarian split squat can be easily loaded very heavy with a little practice. I have seen them done with well over 150kg. They're not as awkward as they look.

[Gunnhild Bruno]

Its 100% bullshit. There is no way to load your muscles sufficiently with such an awkward movement.

Have you even tried them?

But I do agree that normal squatting is better, in particular for novices, and I do not agree that the split squat is inherently safer or a legitimate substitute for the squat if the squat can be done.

[hbriem]

But I do agree that normal squatting is better, in particular for novices, and I do not agree that the split squat is inherently safer or a legitimate substitute for the squat if the squat can be done.

Well yeah, I'd agree with all of that too.

[Dastardly]

Have you even tried them?

But I do agree that normal squatting is better, in particular for novices, and I do not agree that the split squat is inherently safer or a legitimate substitute for the squat if the squat can be done.

I spent a whole year doing single leg stuff, including rear foot elevated split squats - when I was focusing on rehabbing my knee. The ROM you can do with them is tiny and the position of the rear leg/foot is what makes the movement extremely awkward and difficult to challenge the the fore leg. You can achieve a "pump" & "burn" in the quads of the for leg with light weights but little else in my experience. This is why I did them, because I thought flushing my injured knee and focusing on the supportive quad muscles would be good for rehab. And it did seem to help to some degree in my particular situation.

But normal reverse lunges with a heavy dumb bell in each hand done off a small platform or with a barbell in the rack position done on the ground; are a similar yet infinitely better exercise. A very full ROM, fuller than in a front squat and you can use much larger loads because you aren't dependent on the awkward positioning on the rear leg.

Also, ignoring the possibility of using a leg press machine is also silly as that can often be the best solution.

[snyderman3000]

I just started messing around with DeFranco's programming about a month ago, so I've been doing Bulgarian split squats after back squats. I've been holding dumbbells and placing my front foot on a bumper plate, so the ROM is great. It's too early for me to say if I'm getting anything out of them, but I can say they burn like a motherfucker.

[AdamW]

I just started messing around with DeFranco's programming about a month ago, so I've been doing Bulgarian split squats after back squats. I've been holding dumbbells and placing my front foot on a bumper plate, so the ROM is great. It's too early for me to say if I'm getting anything out of them, but I can say they burn like a motherfucker.

Some of the worst glute DOMS of my entire life came from Bulgarian Split Squats, fucking brutal exercise. I also don't see the ROM problem? Setup really far from the bench and you will get ridiculously deep, definitely well below parallel and you'll get a really awful hip flexor stretch at the same time.

Not even close to a squat replacement, but I think they can have a place in some people's programming. Cool exercise in my book.

[snyderman3000]

If you're having ROM issues, check out this demo video. Elevating the front foot is key.