Bulgarians

These were designed to force you into the light

2025/4/3 Edited to

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STOP doing Bulgarian Split Squats like this ❌👇🏽
If you’re not feeling it in your glutes — these mistakes could be why. 🚫 Too close to the bench 🚫 Knees caving in 🚫 Slamming your back knee 🚫 Leaning too far forward 🚫 Rushing your reps 🚫 Front knee past toes 🚫 Holding your breath 🚫 Ignoring range of motion Fix your form & GROW you
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HOW TO: BULGARIAN SPLIT SQUATS
Bulgarian split squats will definitely humble you but let’s make sure your form is right so you feel them in your glutes! Training in @Gymshark today! 🙂‍↕️ Had to trim this video down some, see full videos on my TikTok or IG (@backtokatt) #bulgariansplitsquats #bulgariansplitsquat
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quad vs glute bulgarian split squats
if you’re wondering how to target more of your quads or glutes during bulgarians, here are a few key differences between the two! my favorite cues between the two are moving like an elevator vs an escalator. with quad bias bulgarians, think of moving more straight up and down like how an elevato
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THIS MOVE IS 10X BETTER THAN BULGARIANS✨
I’ve connected with so many girls who have also struggled to grow their glutes, WITHOUT their legs taking over! This mo So much that i actually turned up sharing everything that worked for me, and made it into a full ebook and workout program (which are both on my profile but i can add in commen
Cassidy

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A person in black leggings and a sports bra, viewed from behind, showcasing their glutes. Text overlay reads 'my favorite GLUTE exercises SWIPE' with a swipe arrow.
A person with long braided hair performs a cable kickback exercise in a gym, extending their leg backward while holding onto the machine. Text reads '1. cable kickbacks'.
A person with long braided hair performs a sumo squat in a gym, with their legs wide apart and hips lowered. Text reads '2. sumo squats'.
top 4 glute exercises!! ✨🤍💋
my top glute exercises to really feel a burn + see results! *proper form and slow + controlled movements is key: • cable kickbacks • sumo squats • bulgarians • RDLs follow for more fitness and clean eating tips!💞
kiana ❀

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A woman in a gym, wearing a black sports bra and olive green leggings, stands with her back to the camera. Text overlays read "BULGARIAN SPLIT SQUAT TIPS" and "Tips to feel in your glutes," introducing a guide for glute activation.
A woman demonstrates an incorrect Bulgarian split squat, not going deep enough, with a red 'X' indicating the error. Text states, "#1: You're doing 1/2 reps and not coming far enough down," highlighting insufficient depth.
A woman correctly performs a deep Bulgarian split squat, holding dumbbells, with a green checkmark. Text advises, "Instead decrease the weight if needed or do body weight til you can reach more depth," promoting proper form.
HOW TO GET MORE GLUTE GAINS IN YOUR BULGARIANS!
No one is excited to do Bulgarian split squats to begin with, we definitely want to make sure we’re targeting your Glutes during them and not your quads or elsewhere. Here are some reasons you may be feeling them somewhere else and tips to feel them more in your Glutes. There is a reason we
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I was dead at the end and still did cardio 💔 #fyp #gym #gymtok #glutes #pump
✨𝐄𝐦𝐢𝐥𝐲 𝐒𝐚𝐮𝐜𝐞𝐝𝐨 ✨

✨𝐄𝐦𝐢𝐥𝐲 𝐒𝐚𝐮𝐜𝐞𝐝𝐨 ✨

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Kettlebell Glutes + Legs (For Muscle Imbalances)🌸
Workout Details below: - Sumo Squats (only compound exercise in this routine) - Bulgarians - B-stage goblet squats - B-stance RDLs - Single-leg hip thrusts 6 WEEK Hourglass Challenge Linked in Bio 🔗🍑 Follow for more 🤍 _ #glutesday #muscleimbalance #foryu #glutegrowth #l
thefitdoll

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Underrated Exercises for BIG GLUTES🍑🍑🍑
I know y’all see the same exercise routines all over Instagram and tiktok! Squats, RDLs, Bulgarians, Hip Thrusts, etc. and that’s awesome! All of these are amazing exercises and hey, I’ll admit, I do these the majority of the time because they work the best for me. HOWEVER…… utilizing these
Zoe🧚🏽‍♀️🌙

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Thick thighs save lives..right?
(Save4Later) Good mornings 3 x 12 Glute Drive 3 x 8-8-8 Sumo squats 3 x 12 Calf raises 3 x 25 Bulgarians 3 x 10 (each leg) Leg curl 3 x 12 Which one is your favorite? #fitgirl #workoutroutine #lemon8fitness #creator #nutrition
Sweetss

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Leg day WITHOUT Bulgarians
I get a lot of comments across my social media asking for substitutes for Bulgarians or even just workouts without Bulgarians! On days I want to skip them, this is the workout I love to do: Workout details: - hip thrusts (3x6-8) - leg press (3x6-8) - step ups (3x6-8) - glute medius kickbac
Alexa Gonzalez

Alexa Gonzalez

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Pov: your glute sized doubled with this superset✨
they say woman can’t build but I built this SHELF 🫡 the moves: 1. Hip thrusts — my #1 glute building exercise!!!!! No matter what exercises I switch out (look through ALL my workout reels), these will FOREVER be how I start my workouts. 2. Goodmornings - hip hinge exercises on 🔝 !!!! espe
Charistina Van

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3 glute exercises I NEVER skip 🍑
I refuseeee to skip these 3 glute exercises #glutesworkoutforbeginners #gluteexercise #gluteworkoutforwomen #gluteworkoutinspo #glutetraining
Katt

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Glutes and Hammies
Today I did: Hip thrusts (4 sets) Bulgarians (4 sets) Kickbacks (4 sets) Hyperextensions (4 sets) #glutes #hammies #gluteworkouts #legday #leanmuscle #progresspost #progress #glutesandhamstrings #legsandglutesworkout #bodytransformation
Sam

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THE ONLY BULGARIAN SPLIT SQUAT HACK U NEED✨
#gymtips #glutesworkout #glutegains #summerbod #gymgirl
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DUMBBELL DIARIES: Episode 2: BULGARIANS (glutes) 🍑
♡ Dumbbell Diaries ♡ Episode 2: Glute-Focused RDLs Other exercises just as effective as this one are included in my 6 WEEK Hourglass Workout Program linked in Bio 🔗 take all the guess work away and stop wasting your time figuring out just like I did. There are exact reps, sets, video demos, and
thefitdoll

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A woman performs a lunge with a barbell on her shoulders in a Smith machine, with her back foot elevated. The image has a text overlay that reads "DIFFERENT TYPES of lunges," indicating an overview of various lunge exercises for glute growth.
A woman performs a Bulgarian split squat, holding dumbbells in each hand, with her back foot elevated on a bench. The text overlay "bulgarians" identifies this specific lunge variation for glute development.
A woman performs a deficit reverse lunge in a Smith machine, with a barbell on her shoulders and her front foot elevated on a weight plate. The text overlay "déficit reverse lunges" highlights this exercise for glute growth.
3 types of lunges for glute growth
Lunges are considered unilateral movements which means you have one working leg and all the emphasis is on that leg. It’s easier to focus on mind muscle connection with these types of movements. My three favorite types of lunges are.. 1. Bulgarians split squats 2. Deficit reverse lunges 3. For
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want to feel that ‘shredding’ feeling
that we love and hate lol. These 4 are my favorite shredders #glutegains
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A split image showing a woman in gym attire, demonstrating glute growth. The left shows her in dark green leggings, and the right shows her in pink shorts, taking a mirror selfie. The text overlay reads 'MUST HAVE GLUTE GROWTH MOVEMENTS'.
A woman in a gym performs a squat exercise using a smith machine. She wears a beige top, pink shorts, and white headphones, with the text 'SQUAT' overlaid.
A woman in a gym performs a hip thrust exercise on a machine with a barbell. She wears a grey top, purple shorts, and white headphones, with the text 'THRUST' overlaid.
add these to your next glute day!🍑
if you’re not prioritizing these main movements in your routine, you should be! when growing the glutes, it’s important that we hit all 3 muscles through the exercises we do. i have found that by incorporating a squat, thrust, hinge & single leg exercise(s), so much growth is possible!
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How To Engage Your Glutes
How to engage your glutes when doing: ▫️RDL ▫️Lunges ▫️Step Ups ▫️Bulgarian Split Squats Small but mighty form details that will make a difference in your glute growth journey 🍑 #gluteguide #glutetraining #glutegrowthtips #gluteactivation #lemon8partner
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A woman in a gray sports bra and leggings takes a mirror selfie in a gym, with text overlaying "LEG DAY ROUTINE only 4 exercises." Gym equipment is visible in the background.
A woman performs hip thrusts with a barbell loaded with weights, targeting gluteus maximus, medius, and hamstrings. The exercise is listed as "hip thrusts 4 x 6-8."
A woman performs squats on a squat machine, targeting glute med, max, minimus, quadriceps, and hamstrings. The workout specifies "squat machine 4 x 8-10."
YOUR NEXT LEG WORKOUT 🤭🌸
After years of training and trial and error, I’ve found that sticking to 4-6 exercises (with 2-3 of those being heavier, compound movements) and focusing on implementing progressive overload methods is the key to progressing over time! 📈 Usually, I stick to the following when structuring a glute
Diana Harris

Diana Harris

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workouts to build a more round and lifted booty
Bulgarians: These help build a rounder, lifted look to your glutes. Do 4 sets of 10 for these ✨ RDLS: You already know that these give you the shelf you want. Make sure when you do these that you push your hips back and create a strong foundation with your posture and core strength. Also, keep
calista

calista

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A woman performs a Bulgarian split squat in a gym, holding dumbbells. Her back foot is elevated on a bench, and she is in the lowered position. The image has a text overlay "Bulgarians 101", introducing the exercise for lower body strength and glute gains.
A woman stands in a gym, holding a dumbbell, demonstrating the setup for Bulgarian split squats. Text overlays indicate options for equipment (dumbbells, barbell, or smith machine) and the need for a bench or elevated surface to place the foot.
A woman demonstrates the proper form for a Bulgarian split squat in a gym, holding a dumbbell. Text overlays highlight key form tips: keeping the chin tucked, back straight, hinging at the hips, and maintaining a 90-degree angle in the working leg to avoid injuries.
Bulgarian split squats 101
Bulgarians split squats may be one of the most hated exercises out there, but there’s a reason why people haven’t stopped doing them… the glute gains go crazy from these. When I first did Bulgarians, I couldn’t use any weight, I had to simply do body weight and go from there. Now I carry 50lbs du
Alexa Gonzalez

Alexa Gonzalez

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A woman in a gym takes a mirror selfie, showcasing her glutes. The image has text overlays "Build a Booty 101 Pt. 3" and "Your guide to Squat Variations for Big Glutes," with an arrow pointing to her glutes.
An instructional graphic for Barbell Back Squats, showing a woman performing the exercise. It includes text detailing sets, reps, and form cues like bar placement, core engagement, foot width, breathing, and glute squeeze.
An instructional graphic for Sumo Squats, illustrating a woman performing the exercise with dumbbells. It highlights muscle activation and provides text instructions on sets, reps, hip hinge, foot placement, and squeezing glutes.
Build a Booty 101: Squats🍑✨
My top 3 squat movements for glute growth! Squats are an incredible compound movement to add on to your workout if your goal is to grow your legs! If you want to feel a burn like you have never felt, try 1 or all of these exercises! :) ✨Big 🍑 tip: I recommend Back Squats OR Sumo squats paired
Zoe🧚🏽‍♀️🌙

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Go to glute routine for rounder glutes illusion✨
Forever building those hips that don’t lie as Shakira said✨ As a naturally square - shaped girly, I had to learn how to train smart to create the illusion of rounder glutes. Did it take forever? Yessss…but consistency & the right exercises made all the difference and finally see the progress
Maria Estrada

Maria Estrada

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Week of workouts for a summer body🩷
For my girlies that don’t have a set split and are looking for one to stick with, this is the split I followed when I first started working out and honestly still follow to this day! Day 1 - glutes and hamstrings - hip thrusts - rdl’s - hamstring curls - medius kickbacks Day 2- back a
Alexa Gonzalez

Alexa Gonzalez

36 likes

glutes and hammies
4 sets Hipthrusts 4 sets Bulgarians 4 sets Leg Press 4 sets Hyperextensions 4 sets Kickbacks 4 sets step up #legday #glutesandhamstrings #legsandglutesworkout #fitnessjourneymotivation
Sam

Sam

56 likes

A dark-toned image featuring gym equipment, including a textured water bottle and a weight plate, with the pink text overlay 'tips I wish I knew sooner for the gym girls'.
A pink-framed chart titled '7 DAY WORKOUT SPLIT', detailing daily routines from Monday to Sunday, including leg day, upper body, abs/core/cardio, and rest days with light movement or walking/yoga.
A detailed list of 'DAILY EXERCISES' for Monday (glutes & quads), Tuesday (back & biceps), Wednesday (abs, core, cardio), Thursday (hamstring & glutes), and Friday (shoulders, chest, triceps).
Add These to your routine!!💪🏾💪🏾
#gymmotivation #gym #womenworkout #workouttips #gymgirl
ChocolateTosies

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A woman in brown athletic wear is shown from behind on a gym machine, with text overlay "the ONLY exercises you need to build a SHELF 🍑" and an arrow pointing to her glutes.
A woman takes a mirror selfie in a gym, with a text overlay listing five glute exercises: Hip thrusts, RDL's, Lunges, Hip abductions, and Kickbacks.
A woman in black athletic wear is shown from the side on a gym machine, with text overlay stating that consistently doing the listed exercises will make glutes grow.
ONLY exercises to build a SHELF 🍑
The ONLY exercises you need to build a shelf 🍑⤵️ Follow me for more fitness & nutrition tips 💪🏼 I know there are a MILLION glute exercises to do on the internet but some are just non-negotiable and you don’t need to do any more than that… Ok here are my absolute MUST exercises to growi
Peyton Fallis

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A woman in athletic wear takes a mirror selfie in a gym, with text overlay "FAVORITE EXERCISES for glute growth" and "lemon8 @diana.harris" at the bottom.
A woman performs a KAS bridge or hip thrust exercise with a barbell loaded with 25lb ALPHA plates, supported by a bench in a gym. Text overlay indicates "KAS bridge/ hip thrust."
A woman performs an RDL or good morning variation with a barbell, showcasing her form from behind in a gym. Text overlay indicates "RDL & good morning variations."
MY 4 TOP GLUTE GROWTH EXERCISES🤌✨
The exercises that helped my glutes grow most efficiently throughout my fitness journey 1. Of course, KAS bridges & hip thrusts are at the top of this list. Utilizing this exercise on every leg day has made me see major changes in my glute gains! 2. RDL & goodmorning variations I grou
Diana Harris

Diana Harris

193 likes

A woman demonstrates a glute-focused Bulgarian split squat, with her back foot elevated on a bench. The image highlights the exercise's purpose to target the glutes, as indicated by the text overlay.
A woman performs a Bulgarian split squat with dumbbells, illustrating proper form. Text overlays instruct to keep the chin down and the back straight for effective execution.
A woman demonstrates the bottom position of a Bulgarian split squat with dumbbells. Text overlays advise to slightly hinge at the hips and keep the front leg at a 90-degree angle.
Glute focused Bulgarians!
Bulgarians can be done in two ways, quad focused and glute focused. For my girls that want more glute focused Bulgarians, this one’s for you! Tips: - keep your chin down - push through your front heel - keep your back straight - slightly hinge at your hips during your reps - keep your
Alexa Gonzalez

Alexa Gonzalez

39 likes

HOW I GREW MY GLUTES WITHOUT GROWING MY LEGS✨
I grew up playing soccer and was always so insecure about my quads! when I started at the gym, I would always struggle to activate my glutes without my quads taking over. I realized so many women can relate and this is what ultimately led me to create my signature CTG method. 🙌 Most plans out th
Cassidy

Cassidy

100 likes

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