While a basic squat brings a lot of value to your workout, you can adjust a squat to gain other benefits, either by ...

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 ...

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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.

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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 ...

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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 ...