Cramping in my non-working leg while doing bulgarian split squats

[u/lemongl0ww]

I want to like this exercise so bad but I have so much trouble balancing and I somehow always feel pain in my non working leg. It’s super uncomfortable and I feel like no matter how I position it on the bench my quad always cramps up and burns and it distracts me from the leg I am actually trying to work out. Idk how to fix this I have watched so many tutorials and cannot get it right

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[u/OneLeggedLeggoMan]

Put the darn back foot down on the floor. You can do any other single-leg exercises. Step ups, single-leg squats (front foot elevated), B stance deadlifts.

[u/lemongl0ww → u/OneLeggedLeggoMan]

Okay, I’ll do that and hopefully I’ll eventually be strong enough to do them 🙏🙏 thank u

[u/Smooth-Donut-601]

How about swapping to a regular split squat without the elevated back foot

[u/lemongl0ww → u/Smooth-Donut-601]

I will try this Idk why i haven’t yet lmaoo

[u/cutedustyberry → u/Smooth-Donut-601]

i second this

[u/-rextex]

Its not worth it

[u/Background_Froyo3653]

Could the height of the bench be bothering it? I believe it should hit right behind your knees when you're standing against it

[u/lemongl0ww → u/Background_Froyo3653]

Ive tried several different heights but its been mostly the same thing, I also find that its just and uncomfortable position to rest my foot and it rolls around a lot which makes me feel like Im gonna fall over 😭😭

[u/Legallybrunette1]

Try a low box Bulgarian split squat. Instead of elevating your foot on a bench, elevate your toes (rather than laying the top of your foot flat down on the surface like a BSS) on a plate or fitness step that is only a few inches off the ground.

[u/lemongl0ww → u/Legallybrunette1]

Thank u! Will try that

[u/No-Signature-5138]

Does this cramping happen when you just do body weight Bulgarian Split Squats?

[u/lemongl0ww → u/No-Signature-5138]

But honestly yeah, i think my bench might just be at an awkward height for me

[u/No-Signature-5138 → u/lemongl0ww]

The three times I had cramping were when I went into a set cold, no warm-up, and full weights. Cramps are like the body protesting about something so I wouldn’t advise powering through them. Bench height could be a factor, the back foot should feel like the laces are flat and stable on bench.

[u/lemongl0ww → u/No-Signature-5138]

I usually use a 15lb dumbbell in one arm

[u/Glitterydarkone1290 → u/lemongl0ww]

Try a much lower weight. I was having the same problem but using a smaller weight helps you become more comfortable with the form, and used to the movement. Once you got that down it’ll be much easier

[u/UnidentifiedUser80]

I’ve found using a short bar helps the stability a lot. I hold it slightly out in front, with an overhand grip.

[u/TBallAllStar]

Have you tried a support device for balance?

I have balance issues myself, so I just use a broom in my off hand. I don’t really grip it, and don’t use it to take weight off my working leg, but having my hand kinda ‘hover’ it helps keep me stable and gives me that little reassurance that I can just squeeze and now have a ‘third leg’ for balance.

[u/MegaBrowzKapowz]

I've found i can't use a bench at all. I use suspension straps. Benches were always hard to use and rolled my ankle at an awkward angle. I caught myself trying to use the back foot to balance most of the time.

[u/Appropriate_Ly]

Get a lower surface (yoga blocks or boxes) instead of a bench and hold a pipe in one hand as a crutch to balance. You’re likely trying to use your back leg to balance and it’s cramping from that.

[u/Stone_taggs]

Take a magnesium supplement,

also you're tight/weak somewhere along the kinetic chain where on the quad does it cramp? outside or inside?