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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Exercise

Bulgarian Split Squats: The Leg Day Secret

If you want to build strong, powerful legs and boost your muscle growth fast, Bulgarian Split Squats are your secret weapon.

Introduction

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It's a single-leg squat, where your back foot is placed on a bench, focusing on quads, glutes and hamstrings like no other leg workout.

What Is It?

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Because it improves balance, corrects muscle imbalances, burns more calories, and leads to serious muscle growth in quads and glutes.

Why You Should Do It?

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It hits your quads, hamstrings, and core, making it a perfect compound movement for strength and muscle growth.

Muscle Groups

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Stand in front of a bench, place your back foot on it, lower yourself slowly while keeping your chest up, and push through the front heel to stand up.

How To Do It Properly

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Don't let your knee go past your toes, avoid leaning too far forward, and don't use too heavy weights that sacrifice your form.

Common Mistakes To Avoid

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For muscle growth, go with 3-4 sets of 8-12 reps per leg using moderate to heavy weights to stimulate maximum muscle growth.

Ideal Sets & Reps

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Because you work one leg at a time, your body has to stay steady, which helps you improve balance and make your core stronger.

Balance & Core

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Whether you're a beginner or an advanced, this exercise fits into any leg day, perfect for athletes, fitness enthusiasts and anyone aiming for lean muscle mass.

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Who Should Do It?

Add this exercise to your leg day for insane quad and glute strength, for better balance and faster muscle growth.

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Conclusion

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