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Ethereal
QuadsGlutes

Hard · Reps, each side

Bulgarian split squat

Rear foot on the bed: one of the hardest, best leg exercises there is.

A bed or sofa

How to do it

  1. 1 Stand a big step in front of the bed and rest the top of your back foot on it.
  2. 2 Lower until your front thigh is close to level, chest tall.
  3. 3 Drive up through your front heel. Hold a wall for balance at first.

Watch out for

  • Front foot too close to the bed
  • Bouncing off the bottom
Too hard? Try Split squat

The progression

Your plan moves you up one rung when you hit the top of the range on every set.

  1. Chair squat
  2. Bodyweight squat
  3. Split squat
  4. Bulgarian split squat
Get a plan built around it