Targeting the quads, hamstrings, and glutes, split squats are a perfect addition to any leg day routine. Once you get the ...

When it comes to leg day, you'll often see gym-goers flocking to the leg press or squat rack to build those thick quads and powerful hamstrings. Others might be grinding out Romanian deadlifts to ...

Sometimes, the most painful exercises are the best, and that’s no different for Bulgarian split squats. You’re now subscribed to all our newsletters. You can manage your subscriptions at any ...

Plus, single-leg variations—like the Bulgarian split squat—will help improve single-leg strength and mobility, he says. Of course, trying different types of squats will also help keep your ...

Muscles worked: Hips, glutes, quads 9. Dumbbell Bulgarian Split Squat a) Stand with a dumbbell in one hand facing away from a bench with your right leg extended back and foot on top of the bench.

How to use this list: Perform 6 to 8 reps of each exercise (per side for the dumbbell swing, step-up, and Bulgarian split squat), resting up to 3 minutes between sets. Repeat the full circuit 4 times.

Some time during the second set of Bulgarian split squats, I realised I was in trouble. My breath grew ragged, and I struggled to keep my posture and focus on consistent, measured movement.