Bulgarian Split Squat – It may be hurting your back?

By On · 8 Comments · In Back Pain / Injury, Bodybuilding / Muscle Building, Bodyweight Training, Corrective Exercise / Pre-Hab, Figure Athlete Training, Fun / Interesting Stuff, Joint Friendly Training, Strength Training
There is allot of talk these days about the Bulgarian Split Squat otherwise called the Rear Foot Elevated Split Squat. . Regardless of what you call it, I think its a great exercise. But, like any other exercise, it can be performed safely and effectively or it can performed in a less optimal manner. . That said, I often see this exercise performed in manner that can be risky for you lower back. . Check out this video to see what I’m talking about and discover a smarter, more back freindly version of the exercise! . . . .
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    Coach Nick Tumminello has built a reputation as the ‘Trainer of trainers” through his workshops at conferences and fitness club around the world. And, for his consulting work with pro/college sports teams and with exercise equipment/ clothing manufactures.
    He’s the owner of Performance University international, which provides hybrid strength training & conditioning for athletes and educational programs for fitness professionals. Based in South Florida, Nick is a Fort Lauderdale personal trainer who works with a select group of athletes and exercise enthusiasts.

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8 Responses to Bulgarian Split Squat – It may be hurting your back?

  1. Bulgarian Split Squat Exercise – It may be hurting your back … - MyInGrouP says:
    December 7, 2009 at 11:58 am

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  2. Carson Boddicker says:
    December 7, 2009 at 1:43 pm

    Nick,

    Excellent stuff!

    A “risky” exercise like the back squat coached well is a far better option than willy-nilly application of the latest “Holy Grail” exercise.

    No such thing as a contraindicated exercise, just contraindicated populations.

    Best regards,
    Carson Boddicker

  3. Mike Kozul says:
    December 7, 2009 at 5:58 pm

    Nick, great coaching points about potential for low back issues, function and form are key – thanks!……Mike K./YMCA Training

  4. eugene sedita says:
    December 8, 2009 at 1:42 am

    Hi Coach Nick, One more in a long line of “more than just showing an exercise” videos. Thanks, as always. One question. You suggest stretching the hip extensor muscles beforehand, Would you please suggest a way to best do this. Also, I do have a problem with anterior pelvic tilt and therefore distended abdominals which all kinds of ab work and rear chain work have so far failed to improve. Any help at all with this problem would be much appreciated. Regards, and Thanks a ton, gene

  5. Adrian Crowe says:
    December 8, 2009 at 3:12 am

    “stretch the hip flexors” first; good call!

  6. nick says:
    December 28, 2009 at 4:38 pm

    I mentioned that you should stretch the hip flexors, not extensors before performing the BSS.

    I will post a video soon about how to properly do so.

    Coach N

  7. nick says:
    December 28, 2009 at 4:39 pm

    Well said!

    I always say, there are no bad exercises, just bad applications.

    It looks like we think alike!

    Coach N

  8. Wendy says:
    March 17, 2010 at 5:26 am

    Excellent Article!

    If I could write like this I would be well chuffed ;-)

    The more I read articles of such quality as this (which is rare), the more I think there might be a future for the Web. Keep it up, as it were.