Muscles Targeted:

• One of the best quad focused exercises is the bulgarian split squat. This is a great way to increase the difficulty from your average lunge and can be loaded with a barbell, two dumbbells or one dumbbell in the opposite hand of your front leg.

Form:

• To set up for this exercise I like to put my foot on the bench and knee in the bottom position before I put my front leg at about a 90 degree angle.

• If you take a wider stance you will get an increase in glute and hamstring activation.

Rep Ranges:

• This exercise can be performed in any rep range but I would not recommend going below 6 in case you lose balance.

• Don’t be afraid to go heavy although even performing this exercise with just body weight can be challenging.