Start getting stronger and faster with our Single Leg Squat Stand 👇👇 www.garagestrength.com/collections/equipment/products/single-leg-squat-stand?YT&Video&SingleLegSquatStand&SingleLegSquat
@nielsmatter
2 жыл бұрын
unfortunately my gym doesnt have this equipment, what do you recommend to use instead?
@nathalie8497
2 жыл бұрын
@@nielsmatter buy it
@Lovetoall14
2 жыл бұрын
I would argue that most people are born relatively fast and then we sit down and get inactive and then we need exercises like this to get us back to baseline. That is essentially your freshman and sophomore year of high school: getting to baseline. Then the rest is getting you strong and athletic. Love this channel!
@valinho7775
2 жыл бұрын
What the fuck are you talking about, u trippin bro
@mauricejenkins2819
2 жыл бұрын
Medically it is proven that there’s people born with fast twitch or slow twitch muscle fibers! Fast twitch for quick explosive short term Bursts, And then slow twitch watches for endurance!
Bet u can't jt figure how much people love you in this world 👍😘✌️🙏🙏🙏🌷
@pray4lee117
2 жыл бұрын
this is important yall, i got a overload damage in both my knees and was not reccomened to sports for 4-6 months, by working on my lower body for months made me come back sooner and better.
@BaneTrogdor
2 жыл бұрын
I can take 40 lbs doing split squats , and it literally gives me sore glutes every freaking time ! It's all pain for the next 2 days
@dannalexander16
2 жыл бұрын
Yes for real same split squats are the real deal and back squats
@hamzaa.8082
2 жыл бұрын
Do it without weight for a while then add weights back gradually
@Pauly123
2 жыл бұрын
How many reps?
@nikitaw1982
2 жыл бұрын
So do every 3rd day till not. Great advice I think i should do it.
@StephenAKatz
2 жыл бұрын
I love the way the camera zooms in on the athlete when he's doing a squat. That really helps me see the movement. I particularly like cutting out the athlete's legs and feet--that helps a lot.
@SuperhumanUnchained
2 жыл бұрын
Superhuman unchained is watching right now CHAMP and i am going to watch to the end because you always brings the best on KZitem of strength and conditioning or to become bigger faster and stronger
@GarageStrength
2 жыл бұрын
Thank you so much. Always glad to see you show up in the comments! You're an OG fan for sure! Hope you're doing well brother 👊
@SuperhumanUnchained
2 жыл бұрын
@@GarageStrength yes ofcourse i am doing my best with all the craziest pushups there's in the world every Saturday i am loading up unique challenging pushups that sometimes are never seen so stay tuned
@GarageStrength
2 жыл бұрын
@@SuperhumanUnchained You got it man! Keep grinding and learning and it'll pay off!
@SuperhumanUnchained
2 жыл бұрын
@@GarageStrength thanks for your comment advice, friendship kindness and support and stay healthy and safe
@GarageStrength
2 жыл бұрын
@@SuperhumanUnchained Get yours brother 💪💪
@DAatDA
2 жыл бұрын
BSS is the GOAT of lower body performance exercises.
@GarageStrength
2 жыл бұрын
👆👆
@Leonidas-eu9bb
Жыл бұрын
SSB splitsquats. The SSB is a gamechanger!
@jakedill19
2 жыл бұрын
You can coach speed! I think Nordic hamstring curls are one of the best exercises for speed.
@jackpartridge7891
2 жыл бұрын
You think from other videos or you know cause you’ve done them and seen results yourself?
@jakedill19
2 жыл бұрын
@@jackpartridge7891 I've been doing nordic curls weekly for about 8 months now. I set a barbell up on the floor against the power rack. My knees/ankles are supported with a cushion. You can use bands to make the movement easier.
@jackpartridge7891
2 жыл бұрын
@@jakedill19 but answering my question you’ve seen improvements in your speed yourself?
@jakedill19
2 жыл бұрын
@@jackpartridge7891 Yes, I would say I'm faster and also more injury resistant. I'm not tracking my times or anything like that but I've definitely gotten faster.
@imhassane
10 ай бұрын
I just did an easy 120 kgs / 275 lbs single leg squat today. Couldn’t believe it. 3 weeks ago I failed a 65 kgs single leg squat and now I know I can do a 130 kgs single leg squat
@MH-lg1iu
2 жыл бұрын
Good video! I used to train athletes years ago, and the Bulgarian split squat was one of the key exercises we used. One thing to think about is the tempo of the rep. Conduct the eccentric portion of the movement in a controlled manner and the concentric portion (overcoming gravity/coming back up) as explosively as possible. Not to the point of coming off the ground, but thinking about coming back up as quickly as possible. If the weight was heavy, it might not actually move fast, but the idea is to teach the body to get used to firing as many muscle fibers at one time as possible. I would say the BSS is when the trailing leg is elevated, as it is here, and the split squat is simply with the trailing leg on the ground. But whatever.
@2002Archer
2 жыл бұрын
I do single leg squats every leg day. I love them
@williamcraig6178
2 жыл бұрын
Coach Dane slimming down. Looking good coach. Keep working.
@centralparkjoe1290
2 жыл бұрын
Excellent. You are building monsters Dane!🤙💪🔥
@GarageStrength
2 жыл бұрын
Thank you! Means a lot coming from you 👊👊
@janicetaylor-fv8dm
2 ай бұрын
These split squats are GREAT "! After 8 weeks of training, Now I can sprint 100 meters in 8.0 flat"!! After 25 years of secret training"! The Breeze, watch out World I am the only person in the world that can do this, also to be proven very honestly, the BREEZE, ET "!
@joonaskumpulainen4017
2 жыл бұрын
Cool new intro!
@GarageStrength
2 жыл бұрын
Thanks! Glad you like it!
@scar8656
2 жыл бұрын
this was really helpful im going into senior year playing runningback but i lost a decent amount of speed after adding on weight.
@garethcollocott6310
2 жыл бұрын
Wow that guy is a football player, man he would be utterly crunched in rugby. Great channel tough!
crazy, I just started these today and then this video came out. im 155lbs and I was hitting 2 plates for reps on each leg. sucked, my glutes, hammys, and quads are already feeling it.
@jfb.8746
2 жыл бұрын
Excellent information as usual!
@GarageStrength
2 жыл бұрын
Glad it was helpful!
@fredyfish9917
2 жыл бұрын
@@GarageStrength how high should the rear leg be? Just below knee level?
@RealMarshFitness
2 жыл бұрын
What a great video. Love this exercise. You can really feel the burn. 👍
@danieldacelacrosse
2 жыл бұрын
can you make a video dedicated to all exercises you can do with the hydro weight?
@eddieweiss192
Жыл бұрын
Great content as always....wish I did more of this during my running back days 💪
@lsporter88
2 жыл бұрын
I think you're absolutely right. Great Lesson.
@JohnRhodes-lv3rg
2 ай бұрын
The step up will fire your rear end up fast. That said, Bulgarians will make you an athlete. A lean athlete for that matter. Leanest I ever was was doing supersets of Bulgarians and step ups followed by rows of chins. B day would be big pulls and bench or overhead presses and an aux lift.
@wyattroberts2095
2 жыл бұрын
I love the algorithm lol new fan here
@MrEvans557
2 жыл бұрын
I use to do these. I alternate them with lunges throughout the year. Right now its weighted lunges for me.
@rodgerbane3825
2 жыл бұрын
Great stuff, thanks.
@Matt2299
2 жыл бұрын
I feel like you've answered this, but I'm going to ask again. For competitive athletes (in my case BJJ), should this be our primary anterior leg exercise? Currently I do this as a secondary quad movement, but as much playtime as it gets in these videos, it seems like it could overtake the back squat.
@GarageStrength
2 жыл бұрын
Our BIG 3 Squat variations are this, back squat, and front squat. We don't treat it as an accessory. It's a MAIN compound movement. You can load it up pretty heavy.
@Matt2299
2 жыл бұрын
@@GarageStrength Okay, so I need to rotate all three of those. Thanks coach!
@Boss3Nate
2 жыл бұрын
Holding dumbbells just as effective?
@michaelsprivateside3476
2 жыл бұрын
What if I don't have a roller to set up in my gym? Should I just use a plyo box?
@DamionJustin
2 жыл бұрын
Love it!
@sir6541
2 жыл бұрын
Could you make a video on how to improve endurance for running track?
@tarekjiha4970
2 жыл бұрын
Breathing exercises WOF method, the ice man. They are no joke. Get sunlight, will improve mitochondrial function making you more efficient with energy/ATP. Eat pasture raised beef butter bacon eggs so that you body is running on healthy fats and omega 3s
@tarekjiha4970
2 жыл бұрын
Eat fruit and add a pinch of Himalayan salt and some raw honey to your water for minerals and electrolytes. This is the finishing touch for energy.
@sir6541
2 жыл бұрын
@@tarekjiha4970 Thank you for the advice man I really appreciate it
@sir6541
2 жыл бұрын
@@tarekjiha4970 Should I do the technique right when I wake up or after workouts?
@tarekjiha4970
2 жыл бұрын
@@sir6541 anytime, I usually do it on rest days actually
@tomibucluc
Жыл бұрын
besides the little hate on the bulgarians, the video was very helpful
@pawdrejer6350
2 жыл бұрын
Hi Dane. I really struggle with glute activation during the split squat even more so when doing it on my left leg. Any advice? Would really appreciate it💪🏼
@deveshsharma181
2 жыл бұрын
If its an issue with your mind muscle connection and you are lifting light then Start with bodyweight Or If you are lifting heavy then go for light weights This is surely gonna help give it a try And do revert back buddy Good luck
@pawdrejer6350
2 жыл бұрын
@@deveshsharma181 I generally have problem with my mind muscle connection when it comes to the glutes any clues you can recommend to better it?
@drr1384
2 жыл бұрын
Do a warm-up before your exercises with one of those thick bands between your legs just above the knees. You can probably find hundreds of KZitem videos but it usually just amounts to different variations of doing side shuffles and forward shuffles while in an athletic stance
@keithlittle293
2 жыл бұрын
It’s not always mind muscle connection, could be mobility issues/tightness restrictions!
@tarekjiha4970
2 жыл бұрын
Start working your feet with towel toe curls
@WM05
2 жыл бұрын
would you ever try contrast training with this movement e.g do 2 reps then some lunge jumps with light dumbbells in each arm??
@mattd3826
2 жыл бұрын
What's the weight distribution? How much weight on the front foot and how much on the back foot? These always make my knee sore on the back foot.
@triphan104
2 жыл бұрын
Thanks you so much.. Amazing bro 🔥❤️ i am from Việt Nam 🇻🇳 👨🦰✌️
@luckynutts5237
2 жыл бұрын
Any videos on rebuilding your speed after a tore ACL?
@gerrick5803
2 жыл бұрын
Watch kneesovertoesguy
@dylanlawrenceholland3295
Жыл бұрын
what is the purpose of the pad? do you need it?
@noahhannon2305
2 жыл бұрын
I would argue that the best exercise for speed is the Nordic curl
@albertoneri7992
2 жыл бұрын
Many doubts you can increase your athleticism this way. Maybe the body appearance..
@daviekariuki5731
2 жыл бұрын
Where is Maguire of Man U
@buddycasas8939
2 жыл бұрын
amazing
@stephencorcoran8087
2 жыл бұрын
*prior to watching* Ah hell, it’s going to be split squats, isn’t it?
@GarageStrength
2 жыл бұрын
👀👀
@diz0973ify
3 ай бұрын
If one used body weight could it still be effective?
@alb3926
2 жыл бұрын
Great video and pleased to have found your channel. Is the Bulgarian split squat superior to achieve the benefits you describe to dumbbell step-ups where you are also pushing off one leg?
@Niceman154
2 жыл бұрын
In my opinion you should reduce some of the products on your website.some things are way to overprice
@davidking2447
2 жыл бұрын
Can you do a video on acceleration?
@aldavedesierdo42
2 жыл бұрын
Can you do different exercises regarding lateral plane for combat sports?
@realpupper2743
Жыл бұрын
Hey Dane, I just want to say thank you for uploading these very helpful videos. I have one question however. You recommend training single leg squats to increase speed and agility etc. I was wondering if they are effective at increasing my normal front/back squats? Thanks. :)
@user-ee1fn4vt8b
2 жыл бұрын
What's the alternative if you don't have a roller? I'm thinking another bar in the power rack with one of those circular bar pads?
@schorschmcgill
2 жыл бұрын
Just get a bag or a bench about the same hight. Make sure to only position your toes on the bench. Take your shoes off! Also try bodyweight first. Before I moved to the barbell, I did sets of 30 reps, then 50. I had chicken legs but my quads exploded. It's also knee friendly, easy to learn and great for the lower back.
@dallasfollick2911
Жыл бұрын
I enjoy your content! I am wondering what the difference between doing a single leg squat (leg up) and single leg squat (leg down on floor)? Do you use the leg up for stability training?
@t_doc
2 жыл бұрын
Bingo!
@nikitaw1982
2 жыл бұрын
Seems advanced, wouldn't do without safetys. Can see me drifting over to the side
@רועימרקוביץ-ד5מ
2 жыл бұрын
this good to do that in Smith machine
@רועימרקוביץ-ד5מ
2 жыл бұрын
?
@Leonidas-eu9bb
Жыл бұрын
Can i use a sling instead of the roller for the back leg?
@dadyos
2 жыл бұрын
I’ve tried these at home since you preach them in every video and I’m trying to go D1. But I don’t have that stand that you guys use for the back leg. And it’s not even available on the garage strength website !
@salsol0038
2 жыл бұрын
Late, but I'm here again 🙃
@infamouskent7243
2 жыл бұрын
Would doing the exercise in a front squat position benefit at all
@michaelyoung6837
2 жыл бұрын
Does this exercise need all that weight on the spine does heavy kettlebells or dumbell have same or better effect.
@perkjr7834
2 жыл бұрын
The Bulgarian split squats kill my hamstrings
@bee3308
2 жыл бұрын
it's so funny every time he mentions Bulgarian Split squats he emphasises how there's nothing Bulgarian about it hehe
@mattnothnagel4849
Жыл бұрын
What if I don’t have a roller?
@Bumiround
2 жыл бұрын
Will pistol squats improve speed?
@gothops2632
2 жыл бұрын
Dane, have you ever come across any athletes who frequently injure their adductors when doing the Bulgarian split squat? I always seem to tweak an adductor on the eccentric of the exercise even with fairly low weight.
@jacobwilson459
2 жыл бұрын
You might want to add isolated adductor machine movements to build that strength up and control up.
@rookendgame
2 жыл бұрын
Turn your leg out
@gothops2632
2 жыл бұрын
@@rookendgame How will that help?
@tarekjiha4970
2 жыл бұрын
Do Copenhagen plank holds to build up the strength of your groin and abductors
@tarekjiha4970
2 жыл бұрын
You can also do isometrics which means that you hold the single leg squat at the top instead of going up and down, I recommend isometrics but Copenhagen is great too
@askiathegreat5910
2 жыл бұрын
Given your collaboration with KOT, how do you think these compare with atg split squats? You of course wouldn't load the atg variant with as much weight. However it is theoretically the full range variant of this wouldn't you say?
@unclejuju1087
2 жыл бұрын
is a bnech find for me to use instead of the rolly thing
@shayanking560
2 жыл бұрын
But what do i do when i cant to the gym and wants to do this?
@mimohrai473
2 жыл бұрын
Can I perform better 800m with this?
@EndzCrypto
2 жыл бұрын
Bulgarian split squat is a S tier exercise! I do 56 pounds on each side but I feel a bit of lower back discomfort after for use my squats are not perfect. What is the difference between the barbell vs dumbbell?
@loicthiant7448
2 жыл бұрын
With the dumbbell at one point in time u'll be limited by the weight u can handle in one hand . Whereas with barbell the progressing curve is less steep more manageable if u will . I for one tend to do this exercise with 28 KG Db and it's a pain in the ass . Shit is challenging asf hope that help . Cheers
@Jordan-yf1nx
2 жыл бұрын
Trying to understand why calling it a Bulgarian split squat makes him more sensitive than calling girl pull ups “Australian pull ups” in front of a male Australian.
@IndurdutRamdewor
2 жыл бұрын
Working out and actually running are two different things.
@youngsuit
2 жыл бұрын
why do you have such a bone to pick with bulgarians?
@3ddon602
2 жыл бұрын
I thought the trap bar was the best for increasing speed?
@segundobenito5541
2 жыл бұрын
You been loosing weight coach?? You look great
@kevingriffith677
2 жыл бұрын
This is not actual strength work. This is power work. Unless you are suggesting your boy's 85+% 1RM on a BSS is 95 lbs. Not to mention rep speed is very obviously power-oriented. Higher reps are not strength movements.....and wtf is that "triple" lmao. Dude did literally half second reps.
@Hudson4426
2 жыл бұрын
Ugh!! I hate split squats
@Shahrukhsa
2 жыл бұрын
Lol this not Bulgarian thing is a real pet peeve haha. Understandable though
@GarageStrength
2 жыл бұрын
IT'S A HILL I'M WILLING TO DIE ON ⚔️
@jfb.8746
2 жыл бұрын
@@GarageStrength LOL
@vladimir8365
2 жыл бұрын
I thought it would be being born in Jamaica.
@amblincork
4 ай бұрын
Youy are crazy if you think a full 30 seconds of ads breaking in after 2 mimutes is going to encourage people to watch your vids - never again for me
@dshetler84
2 жыл бұрын
Did you really say RFESS should be 80% of squat? I'm at maybe a third.
@dicktracy762
2 жыл бұрын
It seems to me that this exercise would translate a bit better to sprinting -and running in general- that regular back squats. You are training one leg at a time in movement, force production, balance, etc. I would for sure do them very, very carefully though. Creep that weight up and do not overtrain. Be a steady Eddy.
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