The Bulgarian split squat is an effective leg exercise that can be tweaked to target either the front of the legs (quadriceps) or the back of the legs (glutes and hamstrings). Once you master the ...

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.

The split squat is an excellent quad exercise that strengthens one leg while stretching the other, improving not only your strength but also your overall stability. For comfort, you can do this ...

A Bulgarian national working within the UN system has died in Gaza, according to preliminary reports from the Ministry of Foreign Affairs (MFA). The MFA confirmed that further details would be ...

A super-secret and very hard level hidden in Split Fiction, so difficult that only a few of the game’s devs could overcome it, has been completed by a pair of speedrunners. Their reward?

A Bulgarian football club have apologised for holding a minute's silence for a former player who is still alive. Arda Kardzhali, which is located in the southern Bulgarian town of Kardzhali ...

and then the glutes with the Bulgarian split squat. This is an extremely well-rounded split. Most of these exercises have a couple of warm-up sets, 12-15 reps in the main sets, and then two to ...

Squats work your quads, hamstrings, glutes, and core, improving balance and mobility. Beginners should aim for 3 sets of 12-15 reps, focusing on form. Gradually increase reps and add variations or ...

If you struggle with squats, try the Spanish squat for pain-free lower-body strength development. You don’t need weights or fancy gym equipment, and you could strengthen your legs and glutes and ...

Split Fiction has had an incredibly successful launch, peaking at more than 250,000 players on Steam and selling 2 million copies within a week. But if you don’t want to buy a copy, or just want ...