1 day ago
Bulgarian Split Squats and Step-Ups Build Leg Strength
These are two exercises for working your legs and bottom muscles.
One is called a Bulgarian split squat.
The other is a step-up onto a box.
To do a step-up, put one foot on the box and push through that heel.
Bring your other foot onto the box in a controlled way.
Try not to turn it into a jump.
You can make the step-up harder by making the box higher with weights.
Step-ups can also help prepare you for box jumps.
Bulgarian split squats and step-ups both target the quadriceps and glutes.
The article describes Bulgarian split squats as a particularly effective leg exercise.
Step-ups can help people ease into box jumps, which test explosive strength.
For a step-up, place one foot on the box and push through the heel until both feet are on top.
Keep the step-up controlled and driven mainly by the working leg; adding weights can raise the box.
- Who
- People doing leg exercises in a gym.
- What
- Bulgarian split squats and step-ups are presented as exercises for the quadriceps and glutes.
- Where
- In a gym, using a box for step-ups.
- When
- Why
- To work the quadriceps and glutes; step-ups can also help prepare for box jumps.
Key facts
- Exercises discussed
- Bulgarian split squats and step-ups
- Muscles targeted
- Quadriceps and glutes
- Step-up starting position
- Place one foot on top of the box
- Step-up cue
- Push through the heel and keep the movement controlled
- Progression
- Stack weights to increase the box height
- Related exercise
- Box jumps, which test explosive strength
Sources
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