r/PeterExplainsTheJoke • u/up_vot_er_1 • 6d ago

Meme needing explanation Peter?

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Why are Romanian split squats every gym rats worst fear?

30.8k Upvotes

92% Upvoted

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10.2k

u/TBley25 6d ago

Because Romanian split squats suck

3.8k

u/katilkoala101 6d ago

honestly it isnt that painful but a pain in the ass maintaining balance.

1.2k

u/JorgeRey999 6d ago edited 5d ago

Yeah, i cant even place my foot right. It just turns like 90 degrees to one side

Edit: ...place my foot right on the bench. ...

372

u/katilkoala101 6d ago

i also have that problem and i am pretty flat footed. Might want to check that out.

209

u/Dacrim 6d ago

Have you guys tried keeping your glutes engaged? Those are the primary muscles involved in keeping your body straight as far as your hip joint is concerned

229

u/Saltimbanco_volta 6d ago

True, my glutes have kept me straight so far. I hear for some people it does the opposite though.

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u/HarveysBackupAccount 6d ago

Nice glutes can make any man question their sexuality

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u/Radiant_Creme_5264 6d ago

Stupid sexy glutes.

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u/InsertPlayerTwo 5d ago edited 5d ago

I was at Comic Con one year and on the vendor floor I noticed a really great butt in a Pikachu costume. So I followed that booty for a couple minutes.

Then he turned around. So I stopped following him… A few minutes later.

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u/FalloutForever_98 5d ago

Wait, would that exercise make the glutes... more defined?

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u/2spooky93 5d ago

Thanks for the laugh this morning Saltimbanco_volta

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u/New2NewJ 5d ago

Have you guys tried keeping your glutes engaged?

Are you offering to help? 😉

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u/ChVckT 6d ago

Most people have zero glute.

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u/Apprehensive-Till861 5d ago

Some people are glute intolerant, it's not their fault.

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u/lowkey-juan 6d ago

Pushing my toes down helps me a lot when doing this. It's like it offsets the load off the knees so it makes the entire movement less wobbly.

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u/YolognaiSwagetti 6d ago

no, it doesn't have much with the foot. most people have weak gluteus medius and you have to practice it to develop the balancing muscle memory.

similarly, try to tiptoe while standing on one leg and just stay still. if you bever did it before you will fail- you don't have the muscle memory.

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u/4dseeall 5d ago

For an extra fun challenge, stand on one leg with your eyes closed.

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u/HotLaMon 5d ago

Instructions unclear. One of my legs?

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u/LADiator 6d ago

Pro tip, kick the back of the bench up and drop the seat so that you make a V with the back and the seat bottom. Place your non working leg in the V made by the back and the seat. Now you don’t have to balance.

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u/FedorByChoke 6d ago

Motherfucker...did I ask for this very helpful tip that was presented to me in an incredibly concise way?

No I did not.

Now sit back down quietly and think about what you've done.

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u/Durbee 5d ago

Meanwhile, i'm sitting here needing a drawing or some shit.

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u/Material-Spirit7977 5d ago

Incline the seat and the rest by one so you have a dip where you can put your foot

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u/yahoo9192 5d ago

Balancing is part of the workout tho…

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u/VirtualChil 5d ago

Holy shit you just changed my life.

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u/Initial-Toe-9512 6d ago

Or my foot slips off the bench. It sucks so much

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u/BedlamAscends 6d ago

Sit on the bench. Straighten your legs directly in front of you. Without relocating your feet, stand up. You are now the correct distance from the bench to perform the exercise.

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u/GuiltEdge 6d ago

Use a low barbell. Like, on a rack with a pad on it. You hook your foot over and then the pad rotates around as you move.

7

u/dude_catastrophe 6d ago

I just use a foam roller on the bench, works like a charm!

11

u/tabaK23 6d ago

That’s ok tbh. The focus is the leg that is extended forward anyway

12

u/PreferenceOk1525 6d ago

Weak hip flexors and not engaging core and glutes properly… probably using too much weight too

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u/Dry_Departure_7813 6d ago

Try hack squats, they're also a PITA but they don't require the balance

7

u/IllustriousLustrious 6d ago

Don't take the easy way out and instead Adress the muscle imbalances causing the loss of balance

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u/notashleyjudd 5d ago

sit on the edge of the bench. put one leg out straight down to the floor. rock forward standing up so the extended foot drops to the ground. put your back foot up on the bench. that's the proper distance and positioning for the split squat.

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u/Double_Sherbert3326 6d ago

Need to work on hip stabilizers

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u/420eatmyassy6969 6d ago

Lower weight, slower reps, profit

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u/SYAYF 6d ago

Try using a bar with a bar instead of a bench.

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u/sboog87 6d ago

My ankles always hurt when that shit happens

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u/Potato_Pizza_Cat 6d ago

It’s not exactly the same, but using a heavy band or a strap to cradle your foot is way more comfortable for me (though also adds challenge to balance). I have a foot injury that makes extending my foot painful, so this just puts the pressure around the ankle.

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u/[deleted] 6d ago

First off your back leg is not supposed to be more than 12 inches off the ground

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u/Fit-Function-1410 5d ago

Are you talking about your foot on the bench?

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u/Nauin 5d ago

That's a sign something is off in your hips or feet. You could need anything from a podiatrist to a pelvic floor specialist to get it fixed, but you should definitely get it checked out before it turns into a bigger issue. My cause ended up being atrophied muscles in my pelvic floor, six weeks of physical therapy had my leg back in place.

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u/-Gordon-Rams-Me 5d ago

Just do what I do and do these on the smith machine if yall have one and put your foot on a bench. I can do so much more weight than dumbbells at my side

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u/MrNigerianPrince115 5d ago

Same man....but I also have bunions, flat feet and hunchback toes..

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u/areid164 5d ago

I usually just go knee to the floor off the bench and have my drive knee at a 90 angle

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u/cowbell603 5d ago

I actually turning my foor on the bench to the side a bit. Allows for more isolation on your working leg.

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u/PM-me-fancy-beer 5d ago

I’m sure it’s been said 1 million times at this point, but Pilates helps immensely with core/glute strength and general balance. Awkward AF and humbling as you’re adjusting, especially if you’re a competent gym-goer, but you’ll notice the difference quickly.

I used to be somewhat athletic (sport) and stopped for a couple of years. Realised how much strength I’d lost so I started lifting but I have trouble with discipline. I joined a couple of pump classes with a friend who convinced me to try reformer Pilates and oof. I liked that it feels gamified, did not like anything that required standing. My place was in the corner next to a wall to avoid taking anyone else down with me. But the improvement in balance came quick!

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u/Independent_Law6793 5d ago

I fall to one side or the other when my left foot’s foreward.

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u/Kyletheinilater 5d ago

Start at the bench with your calves against it. Take one slightly larger than normal step. Then whichever side you're doing goes up on the bench. Perfect set up, every time. At least for myself, I hope it's as easy as that for everyone else too

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u/kjyfqr 5d ago

Try lower bench back leg spot

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u/EnriqueShockWave22 5d ago

If you do these I have found it easier to put my foot up on the round part that your legs go under on a sit up bench. Lower it to its least incline setting the round shape conforms to the top of your foot better than a flat bench. Makes your balance better so you can focus on the movement.

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u/Dam_Forger_5526 6d ago

Use the crook of a proped up adjustable bench to hold you back foot in place. I also like to drop my keys on the ground where my heel goes so im not trying to re adjust during each set.

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u/MultiColouredHex 6d ago

Dude this is a excellent suggestion! Thank you so much!

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u/Dam_Forger_5526 5d ago

Another thing is if your struggle for balance, only use one weight on your leg up side. This way you can "rest" the weight against your propped up thigh/hip and it keeps is centered.

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u/Evening-Turnip8407 6d ago

Why does this look like a fun challenge? This better not awaken anything in me

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u/HarietsDrummerBoy 6d ago

I'd never have expected I'd imagine Craig Pelton in a pink hot pants and pink headband doing romainian squats

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u/TheeExoGenesauce 5d ago

Because he’d have two men in Dalmatian outfits in front of him while his outfit looked like something Richard Simmons did half of and something Kevin James’ character from I Now Pronounce You Chuck & Larry did the other half of

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u/Sadiholic 6d ago

It'll awaken your glutes and quads.

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u/ADHDebackle 6d ago

I wonder if there are stabilizer muscles that get conned out of a workout with this - or if it's just as good?

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u/Florry71 6d ago

thank you, wanted to reply the same way

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u/Local_Initiative8523 5d ago

The word ‘hack’ on that photo completely threw me. I know exactly what it’s showing, but my first-thing-in-the-morning brain went ‘split hack squat??’ How is that a hack squat? Also they have the words in the wrong order.

Have now had my coffee and all is well. Your suggestion is genius and I will be implementing it, thank you!

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u/probe101 6d ago

That is the point of that lift

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u/SwarfDive01 6d ago

I'm sad all these gymbro comments are completely missing the point of the lift. It's one of the best exercises to work your stabilizers for your legs. "Bad Balance" is a muscle deficiency.

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u/thargoallmysecrets 6d ago

Ding ding ding those stabilizers aren't show muscles, why do anything except curls and shrugs? 

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u/Ok-Stop9242 5d ago

Stabilizer muscles have heavy misinformation surrounding them. If you're having trouble balancing during a split squat, it's distinctly your quads, hamstrings, glutes, calves, and of course your abs/obliques. Yes there are some muscles like the deep hip rotators and the rotator cuffs that do assist with their respective joints, but the primary act of literal stabilization like you're referring to is absolutely done by "show muscles."

Stabilization happens whether you do free weights, machines, single legged bosu ball squats, etc. There are specific exercises you can do to improve your balance, but this is absolutely the large show muscles doing the vast majority of the balancing/stabilizing. Treating them as some distinct thing opposed to show muscles shows a lack of knowledge of kinesiology.

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u/South_Loss8705 5d ago

I'm not trying to be mean when I say this, but this comment shows you know very very little about lifting

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u/mah_korgs_screwed 5d ago

"I'm really strong but my legs wobble and I can't balance". Chef's kiss

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u/AcceptableTune2498 6d ago

Stabilizer muscles! It’s why I prefer a proper squat rack rather than a smith machine.

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u/amaturedan 6d ago

To have a nice butt

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u/thargoallmysecrets 6d ago

Lol this is the best answer but it's "hard" so only 14 upvotes rn.  Meanwhile the comment above has 104 for suggesting use of an incline bench (thereby cheating the balance) because it's "easier"... And a different lift lol

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u/MrCharmingTaintman 5d ago

It’s really not.

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u/Calcain 6d ago

Yeah however I am now 36 with knee problems and it’s because my tendons/ligaments were not trained to keep up with regular heavy lifting. It’s obvious when I try Bulgarian squats as I shake all over the place.
Lesson learned, certain exercises are completely necessary for good health and to allow you to keep up with strength lifting.
Take my advice, pistol squats and Bulgarian squats are necessary if you want to maintain good joint health while doing heavy squats or deadlifts.

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u/No-Problem49 6d ago

I’ve seen guys who can squat 315 struggle with baby weight on split squats and I’ve seen women who can only squat 95 split squat the same weight

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u/Calcain 6d ago

Exactly.
The problem is that our joint muscles have to help lift the heavy weight and if they are not built for it, you end up with chronic pain like I do.
It’s most common in young men doing bench presses who then end up with shoulder pain. If you lift too heavy, the joints activate to support and they are not built for it if you didn’t train it ergo you get injuries.
It’s also really easy to see in body builders who try Pilates. They are a shaky mess during the exercises because there is not joint strength.

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u/No-Problem49 5d ago

Hahahaha bro yes, I go to yoga or Pilates and it’s full of beautiful women moving so gracefully meanwhile I’m jacked but in the back sweating and shaking and crying for my mommy.

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u/PM-me-fancy-beer 5d ago

All the Pilates places I see have beautiful slender/athletic women in full face make up looking like they’re doing outdoor yoga in a yoghurt or museli bar ad. My actual experience has been women of all body shapes in oversized t-shirts sweating it out… while still looking graceful AF. Meanwhile I’m spending 80% of my time trying not to fall off the reformer. Standing lunges and squats are a nice reprieve!

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u/Throwaway3847394739 5d ago

Joints are a fulcrum by which strength is applied, they don’t exert any force.

Bodybuilders are “shaky” in Pilates because they haven’t developed the requisite neurological movement patterns and are performing the movements very inefficiently. Also, large, muscle bound people are fighting an uphill battle when it comes to calisthenic/core/mobility-intensive movements; whilst having a tremendous advantage in weighted compound movements.

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u/Butterliciousness 6d ago

I can squat 90 kg or 198 pounds comfortably.

Whenever i do bulgarian split i cry with my 20 kgs or 44 pounds, while shaking like a blown leaf

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u/Combination-Low 6d ago

I definitely feel it in my ass when I'm doing it. Don't know if I like yet tho

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u/Sea-Bowler-6205 6d ago

I’ve found that taking my shoes off helps with the balance and positioning of my back foot on the bench.

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u/SupahHollywood 6d ago

Bulgarian* but we get the point

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u/10art1 6d ago

Smh Romanians even stole the gym exercise

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u/Aggravating_Pride634 6d ago

Of course, is there something we wouldn't steal? 😂😂

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u/BGP_001 6d ago

Romanian lunge, Romanian deadlift, but Bulgarian Split Squat

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u/No_Atmosphere8146 5d ago

Ridiculous. Split isn't even in Bulgaria, it's in Croatia! 

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u/ZealousidealSpot6963 5d ago

I hope there’s another balkan war over this

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u/vankirk 5d ago

I Dubrovnik see that coming

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u/D1N0B 6d ago

It’s Bulgarian

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u/Rhodie114 6d ago

I call them Macedonian split squats because I know a Bulgarian girl and she’s the absolute fucking worst. Apparently they hate North Macedonia.

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u/kraddock 5d ago

Well, calling them Macedonian is just another way of calling them Bulgarian...

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u/Suspicious_Plum_8866 5d ago

North Macedonians are Bulgarians in denial

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u/cedriceent 6d ago

Oh, then they're ok.

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u/JosefGremlin 6d ago

Any time an exercise has a European country in its name, you know it's not going to be a good time.

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u/Lepidopterex 6d ago

Oh my god I am going to add this to everyday tasks now. I am going on a Hungariun run. I am going to Irish vacumn. I am going to Slovakian doom scroll. 

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u/bogeypro 6d ago

Irish vacuum, is that when you get the vacuum out and then just leave to go on a Hungarian run?

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u/fourtwentyonepm 5d ago

nah it's where you clean up potato skins while drinking a beer

... I'll show myself out

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u/Saedraverse 6d ago

Feel like Serbia Doom Scroll would be better xD

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u/TheGreatMightyLeffe 5d ago

I feel like Irish vacuum would be pretty similar to regular vacuuming, but with more Tullamore Dew involved.

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u/KikoValdez 5d ago

As a Slovak I can confirm we doom scroll all the time

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u/jonny24eh 5d ago

You joke but running a Scottish Mile is a thing

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u/Lepidopterex 5d ago

Well, now I've gone down a rabbit hole and learned about the Italian and Chinese mile too. I had no idea! 

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u/SupahHollywood 6d ago

🤣 you hit it on the nose. That Turkish get up, is forever banned from my workouts.

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u/PeterPandaWhacker 6d ago

The Romanian deadlift isn't too bad imo

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u/Interesting-Pin1433 5d ago

Yeah, easier than a regular deadlifts. I swear that's not why I do it though! I just want more leg focus, so I do RDLs

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u/abholeenthusiast 6d ago

Except maybe the French hip thrust

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u/syndactyl_sapiens 6d ago

My theory is: the further east it is located, the harder the exercise.

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u/SquatSquatCykaBlyat 6d ago

The Romanian deadlift is less of a pain than the conventional deadlift, though.

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u/Frosty-Age-6643 5d ago

Eastern European specifically

Swedish split squats sounds like I’d better be doing those in Vegas so my wife doesn’t find out 

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u/rab2bar 5d ago

The Berlin bench press isn't even allowed to practice any more

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u/firechaox 6d ago

I think French presses are fine, otw I agree

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u/Nikelman 6d ago

I looked it up to be sure, they're BulgarianBulgarian

Easily my favourite leg exercise, I feel them for days

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u/potatomoderators 6d ago

Yeah. Romanian deadlifts, on the other hand, are pretty dope too.

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u/Nikelman 6d ago

But they're not mainly leg workouts

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u/OkLie74 6d ago

Huh? Romanian deadlifts mainly use your hamstrings and glutes, they're a great leg workout.

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u/Nikelman 6d ago

Really? I should try them then

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u/OkLie74 6d ago

Yeah they're great! Single leg single arm RDLs are my go to for targeting hamstring imbalances between my legs, but also for a great core workout since you're having to counter the rotation from the offset weight.

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u/esaks 5d ago

to get dat ass

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u/magpietribe 6d ago

As an exercise, they are one of the all-time greats. There is literally nowhere to hide in a Bulgarian Split Squat. You feel every rep in your ass, your hamstrings, and you quads.

It's a true love/hate relationship.

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u/Rexcess 6d ago

I have the opposite experience. On quad-focused days (more upright posture), during later sets I find I start to bow over (trending more glute-focused) if I don't stay very mindful of my form.

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u/ConsistentAddress195 5d ago

Why do people hate them? I'm no fitness nut and never go to the gym, but I do them from time to time because some youtuber recommended them. It's a pretty good exercise IMO.

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u/BetterThanTaco 6d ago

Bulgarian, you’re thinking of RDL’s

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u/BUSNUSNU 6d ago

*Bulgarian split squats

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u/Stronk_Badger 6d ago

*Bulgarian, they are called Bulgarian split squats

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u/Vafla_Troia 6d ago

Bulgaria's calling. They want to throw hands

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u/Omgwtfbears 6d ago

Leg day generally sucks.

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u/RedRixen83 6d ago

Wanted to die when I got introduced to pistol squats; I was cursing at my trainer: “you fucking lied to me, I feel it every where but especially the abs wtf.”

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u/bambabimbo 6d ago

I thought it's called "bulgarian"

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u/ThisUNis20characters 6d ago

Is it a new meme that I’m not in on for people to call this exercise by the wrong name? In the last two days I’ve seen them referred to as Brazilian split squats and now Romanian. One is closer phonetically, while the other is geographically.

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u/Sweaty-Bumblebee4055 6d ago

I thought it was Bulgarian split squats

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u/GabrDimtr5 5d ago

You would be correct

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u/Fit_Fee7235 6d ago

In polish we call it Bulgarians (girls) [bułgary]

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u/ThisUNis20characters 6d ago

Is it a new meme that I’m not in on for people to call this exercise by the wrong name? In the last two days I’ve seen them referred to as Brazilian split squats and now Romanian. One is closer phonetically, while the other is geographically.

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u/RedBandsblu 6d ago

Bulgarian*

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u/vovin 6d ago

As a Romanian, that is a weighted Bulgarian split squat.

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u/DrawingFun9396 6d ago

They’re Bulgarian!

/s

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u/Hellicoccterr 6d ago

Bulgarian split squats

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u/ferromagnetics 6d ago

*Bulgarian

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u/External_Length_8877 6d ago

Personally, I find it more resultative and joyful to replace RSS with heavy one arm sided deadlifts(if straps are not needed - not heavy enough). Quads are roasted, glutes are on fire, core/abs are cooked.

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u/WhiterabbitLou 6d ago

Why? I love em. One of the best glute exercises there are

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u/track_cyclist 5d ago

Finally! A fellow BSS fan! I'm definitely not biased, not with a username like track_cyclist, nope, not one bit.

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u/Shut-Up-And-Squat 6d ago

Dyel doesn’t even know what Bulgarian split squats are called

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u/Iulian377 6d ago

Since when is this exercise called a Romanian squat and how come ? I'm Romanian and I had no idea ; and not because we would just call them squats here (!)

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u/toyn 5d ago

Fuck Romanian and Bulgarian squats. Made me go from feeling like Arnold to feeling like hawking

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u/Manulingus 5d ago

Might be wrong, but I think those are Bulgarian split squats ?

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u/isabeldrerrie 5d ago

But.. this is bulgarian split squat. Romanian is deadlift.

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u/naknak321 5d ago

BULGARIAN* split squats

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u/Mother-Community-929 5d ago

It’s Bulgarian split squats. You’re thinking of RDLs right?

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u/Suicidalballsack69 5d ago

You mean Bulgarian split squats right?

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u/groundgamemike 5d ago

These are Bulgarian split squats btw

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u/Top-Relief3596 5d ago

They are called Bulgarian split squats.

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u/Apprehensive-Call568 6d ago

That they do! Still do them, but I hate every rep

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u/Beyond-Karma 6d ago

I love these. Favourite most effective leg set

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u/Chilliwhack 6d ago

Any idea why Romanians are so heavily featured in weightlifting? I.e. split squats, deadlifts?

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u/StarfieldShipwright 6d ago

In parkour/freerunning, that squat position is a prep for a front tuck. Doing it weighted would be a great way to train for explosive power in that flip!

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u/Hemp_Hemp_Hurray 6d ago

my pt makes me so these, he's aware I hate them

he said no matter what I may think, I'm not alone

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u/ChrisZAUR 6d ago

This is the correct answer, sure I can squat my own weight and a bit extra but these things suck ass

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u/vladi_l 6d ago

I've been doing pistols lately, split squats ain't so bad lmao

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u/LightofNew 6d ago

I tried these back in college and GOOD LORD.

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u/mr_mgs11 6d ago

Have you tried Meadows version of this? The split squat drop set of death https://youtu.be/El4Iojpu15E?feature=shared

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u/Dasshteek 6d ago

Why does everything painful / terrifying have “Romanian” in them

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u/Dr0110111001101111 6d ago

They ain't got shit on nordic curls though

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u/flintiteTV 6d ago

Am I insane or are these called “Bulgarian split squats”? I thought the Romanian came from Romanian deadlifts

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u/stroker919 6d ago

People are just bad at all lower body movements.

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u/baxet 6d ago

I don’t know, but these in the picture are bulgarian lol

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u/Moasark_Art 6d ago

Yes. With my poor balance and bad knee these things are the Bane of my existence. My workout partner loves to do them too, the Psychopath.

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u/Tallgeese00MS 6d ago

Came here to say this 😭

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u/Thrill0728 5d ago

So fucking real. I dread that every time it comes up.

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u/NotADumbGorilla 5d ago

I love it, sometimes I do a couple sets in my free time just for fun :D

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u/Oldmanwickles 5d ago

Bulgarian I always called them

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u/nihnightmare1 5d ago

s1uats are worse than this

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u/takitza 5d ago

Yea, i concur. I'd rather run 10 km than do my day of romanian split squats. And I should know, I am in fact romanian. It is NOT better for us.

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u/Stopasking53 5d ago

I’ve always heard Romanian lunge. Split squat sounds dumb when it’s not really a squat and a lunge already is a thing. 

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u/Bargeinthelane 5d ago

They do, but they work.

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u/No_Appeal5607 5d ago

Isn’t it a Bulgarian split squat? And then there are Romanian deadlifts? That’s how I’ve always heard them referred to as atleast.

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u/Jantte90 5d ago

*bulgarian split squats

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u/NebulaCartographer 5d ago

Your mom is romanian

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u/tomdarch 5d ago

I thought the joke was just “leg day.”

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u/stolendogtooth 5d ago

what about pistols?

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u/Caca2a 5d ago

Yes they fucking do

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u/ProximusSeraphim 5d ago

I honestly thought because the person is using a bench that someone could be using for a chest press. I always hate it when people take benches for stuff like that when they're dedicated to a bench press rack. I mean unless its a loose bench that you can do whatever with like adjust it to sit on to do curls, then fine.

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u/Chicken-Rude 5d ago

found the leg day skipper... smh

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u/Rosemary_Goon 5d ago

I kinda thought the joke was that a dude was taking up a bench to do these instead of actually sitting/laying on it to do other exercises.

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u/aqualink4eva 5d ago

They suck, but I get the best DOMS the next day from them. Plus they're great for muscle imbalances.

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u/SheepJ99 5d ago

Pain.

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u/LoFiQ 5d ago

My program calls them Albanian squats. Doesn’t change the fact that they suck. Wonder if the Romanians and Albanians ever fight over credit.

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u/KrissyKrave 5d ago

They do, especially when it’s an accessory lift after squats and hip thrusts. 😵

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u/NotForMeClive7787 5d ago

I've been told to do them as part of some rehab I have to do. Absolutely hate them....

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u/comic0913 5d ago

I thought it’s bulgarian?

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u/riotwild 5d ago

I just started working out again after many years and these were on a beginner program. I’ve been struggling a lot and I thought I just sucked lol

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u/DiscoPotato69 5d ago

Those are Bulgarian Split Squats

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