Legs Intermediate
Rank #64 of 100
Bulgarian Split Squat
A split squat with the rear foot elevated, intensifying the single-leg load and demanding real balance and mobility.
- Equipment
- Bench or chair
- Focus
- Squat, lunge and jump
Muscles worked
- Quads
- Glutes
- Hamstrings
How to do it well
- 1 Rest the rear foot laces-down on the bench.
- 2 Sink straight down over the front heel.
- 3 Lean slightly forward to bias the glutes.
More legs work
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Intermediate #67
Jump Squat
An explosive squat where you leap off the floor at the top, training lower-body power and rate of force.
Quads Glutes Calves
Legs
Intermediate #70
Cossack Squat
A deep side-to-side lateral squat that builds hip mobility, adductor strength and single-leg control.
Adductors Quads Glutes
Legs
Intermediate #73
Single-Leg Glute Bridge
A glute bridge driven by one leg with the other extended, doubling the load and exposing side-to-side imbalances.
Glutes Hamstrings Core