Everybody knows that squats are the best exercise to build up big strong quads, but not everyone is aware of the many varieties of squat because all they are used to seeing is barbell-across-the-back squats. Why not try the Bulgarian split squat?
The Bulgarian split squat is a single leg exercise, which means that you will be working one leg at a time, so don’t expect to be able to lift the same poundage you would with the regular squat.
Here are the directions:
With a barbell across your back (as in regular squats) or dumbbells in your hands (as in dumbbell squats) whichever you choose, stand a few feet in front of a bench of around 2 feet high. Place one foot laces down on top of the bench, and when stable, slowly bend at the knee of the leg you are working until your thigh goes a little below parallel to the floor. Then straighten back up.
People who try to Bulgarian split squat for the first time will definitely feel a great workout in their legs, so don’t be surprised if you can barely walk for a few days afterwards – that’s the sign of a good workout!