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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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