We all know people have a tendency to skip leg day. We want fabulous butts and killer legs, but don’t really want to put in the work. Good news ahead. This Exercise of the Week is a major bang for your buck exercise. I can’t promise it will be easy, but I can promise it will be worth it 🙂
Recently, I have found a variation of the Bulgarian Split Squat that has rekindled a lost relationship of a once loved exercise. They feel targeted and challenging in a way that makes you want to keep going because you feel them working. Here is a look at what is going on:
(Unintentional video capturing with the mirror, but I think you can still see pretty clearly what is happening!)
How to Do It
Just like a regular Bulgarian Split Squat stand with one foot on the ground, a few feet in front of a bench. Place your other foot on the bench (figure out if having your toes of the top of your foot is most comfortable for you). Holding a barbell (EZ bars are easiest for maneuvering) between your legs, carefully lower down your back knee towards the ground, making sure your back knee moves slightly towards the bench behind you. Stand back up by pushing through your front foot.
What it Works
Glute/ quads (primarily)
Hamstrings
Core
Fit it into a Workout
A) Back Squat 5 x 5
B1) RDL 4 x 10
B2) Bulgarian Split Squat (Jefferson) 4 x 10
C1) Goblet Squat3 x 12
C2) Stability Ball Hamstring Curl 3 x 12
hello.strength. 