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Tip: Bulgarian Split Squats... But Harder
Ramp up this staple exercise with a few simple tweaks. Here's
how.
by Ryan Sapstead | Yesterday
Tags:
Training
Bigger Stronger Leaner
You've seen the rear-foot elevated split squat, but this setup will make it even more
brutal.
Bulgarian Split Squat on Decline Bench
How to Do It
Find an adjustable bench and set it on a slight decline.
Step forward with a shorter foot position for this variation. Stand with the toes
and heel of your rear foot up on the bench.
As your start each rep, lock your hips forward into extension and proceed to
drop the rear knee down toward the ground. Continue to press the hips forward until you
reach the floor.
Maintain an upright torso from start to finish. Press through the front leg and
the toes of your back foot aiming to equally distribute the load through both feet as
much as possible.
Add resistance either with dumbbells by your sides or use a goblet position to
keep your posture upright.
Related: Big Quads, No Squat Rack
Related: The Best Damn No-Weights Workout
Ryan Sapstead
Ryan Sapstead is a physique coach and natural bodybuilding competitor from the UK.
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Yesterday
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Tip: The Light-Weight Strength Test
by Mike Over | Today
Can you pass this high-tension test of leg strength?
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5 New Single-Leg Exercises for Gains
by Lee Boyce | Yesterday
Most single-leg exercises require you to have the balance of a ballerina. That makes you have
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The Zero-Calorie Smoothie
by TC Luoma | 01/26/21
A typical smoothie has between 300 and 1,000 calories with the glycemic index of a Mountain
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Tip: Do the Anti-Press for Real Core Strength
by Ben Bruno | 03/03/16
Increase core stability and also boost shoulder strength and mobility with this advanced
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Growth Explosion: The 30-10-30 Technique
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A young athlete gained 14 pounds in 14 days using a new training technique. Here's exactly
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The Complete Guide To Shoulder Training
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26 Sleep Hacks: What Works, What Doesn't
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Tip: The Scientific Cure for a Flat Upper Chest
by Calvin Huynh | 11/13/18
Sure, the incline bench press helps, but you need to add something else to your inclines to
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Tip: A Better Bodyweight Squat
by Nick Tumminello | 05/14/20
Ditch the pistol squat and try this instead.
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The 8 New Rules of Back Training
by Calvin Huynh | 01/27/21
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5/3/1: How to Build Pure Strength
by Jim Wendler | 07/07/09
Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into
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Tip: The Supplement That Makes You Smarter
by Chris Shugart | 12/26/16
Take this legal nootropic to think better, perform better under stress, and even boost your libido.
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Tip: Train the Brachialis First
by John Meadows | 02/18/16
The key to bigger arms? Hit the little muscle between the biceps and triceps first in your
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Lifting 3 Days a Week Is Best
by Charles Staley | 10/31/17
Training three days a week allows for greater frequency, better recovery, and better compliance.
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Heel-Raised Squats: Good or Bad?
by Nick Tumminello | 06/11/20
Will elevating your heels during squats make you injury prone, unathletic, or unable to do
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Tip: A Supplement That Works Without Exercise
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If strength, health, and longevity are what you're after, then you should be able to easily pass
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The Best Damn No-Weights Workout
by Christian Thibaudeau | 08/21/20
Even an advanced lifter can get a damn good workout at home – without any special
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The Full-Body Dumbbell Workout Program
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A complete workout plan for inhuman strength, athletic power, and stand-out muscle.
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Tip: One Dumbbell, Big Quads
by Ryan Sapstead | 01/27/21
Have limited equipment? Here's how to build some meaty legs without a pile of 45s.
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Five reasons to start sprinting today, plus a 6-week plan to get you started.
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There's a difference between ab training and core training. Here are some new exercises for
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