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Build: - quads - hamstrings - glutes - calves - core Barbell Bulgarian Split Squat

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Muscle Surge

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15,844 次观看 • 3 个月前 •via X (Twitter)

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Single-leg Bulgarian split squats don’t build legs. They expose them. Quads, glutes, hamstrings, adductors, stabilizers, every angle gets punished. One leg at a time. No weak side gets to hide. 💀
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For this full leg day breakdown -4 Levels of Pain 🦵 If your legs aren't growing, you are skipping these: 1️⃣ *GLUTES* - Hip Thrust + Bulgarian Split Squat For that round, lifted look 2️⃣ *QUADS* - Leg Extension + Barbell Squat Front thickness and swe Do 3 sets x 10-12 for 🔥
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What would you call this exercise? He used them as a warm-up to build his glutes/hamstrings en route to a 3x bodyweight squat of 660lbs / 300 kg.
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quads or hamstrings dominant?
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