2025/10/22 Edited to

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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
Katt

Katt

9719 likes

Grow Your Lower Body w/ This Split (Part 1/3) 🍑
Hey y’all! Many of you were asking for videos of the exercises from my 3-day lower body split that went viral, so let’s kick off Day 1: Hamstrings and Glutes. This series is designed to help you build strength and shape your lower body, so make sure you save this post and follow along for the rest
Sky | CPT

Sky | CPT

2388 likes

A top-down view of a gym floor with a workout bench, dumbbells, and a water bottle. A person's feet in white sneakers are visible. Overlay text reads "5-DAY WORKOUT SPLIT" with an arrow pointing right.
A white page displaying the Monday and Tuesday workout routines. Monday focuses on quads and glutes with exercises like sumo squats and Stairmaster. Tuesday is conditioning with a walk and various abs exercises.
A white page detailing the Wednesday and Thursday workout routines. Wednesday includes chest, triceps, and shoulders exercises like shoulder press and push-ups. Thursday is conditioning with a run, abs, and Stairmaster.
5-DAY WORKOUT SPLIT
Here is my weekly gym split that I have been using!! DEFINITELY NOT A GYM EXPERT🚨 But… this is what works for me:) 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️ #gymideas #gymlifestyle #workoutsplit #workoutroutine #Fitness #fitnessjourney #
🍓ARIANNA KOTOPOULOS🍓

🍓ARIANNA KOTOPOULOS🍓

4473 likes

A woman performs a Bulgarian split squat in a gym, holding a kettlebell. Her left foot is elevated on a box, and her left hand is on her glute, highlighting glute activation for this exercise.
A woman sits on a black box with one leg extended forward and toes up, demonstrating the first step of a Bulgarian split squat hack to find the correct stance.
A woman stands in a perfect glute-focused Bulgarian split squat position, with her back foot elevated on a box, illustrating the result of the stance hack.
BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!
No more hopping around or struggling to find the perfect Bulgarian split squat stance… Try this hack instead. I’ve shown all my clients and do it for myself everytime and it’s consistent and it works to get the perfect distance away from the box to do glute bias Bulgarian split squats.
Hannah Hooker

Hannah Hooker

2078 likes

✨💪🏾 SIMPLE Gym Workout Split | SAVE FOR LATER 🤸🏾‍♀️✨
✨ This workout plan is designed to hit every muscle group while giving your body the rest it needs to recover. Whether you're building strength, toning up, or just getting started, this plan is easy to follow and super effective. Save this post, share it with a gym buddy, and let's get movi
Margarita

Margarita

1449 likes

A woman in athletic wear takes a mirror selfie in a gym, surrounded by weights and equipment. Text overlays state, "I can only go to the gym 4 times a week" and "I GOTCHU!!", introducing a workout plan for busy individuals.
A woman performs Bulgarian split squats with a dumbbell in a gym. An overlay lists "day 1: glutes" exercises including Bulgarian split squats, lunges, hip thrusts, sumo squats, and cable kickbacks with sets and reps.
A woman from behind uses an upper body gym machine. An overlay details "day 2: upper body" exercises: lat pulldowns, seated cable rows, bent over rows, hammer curls, and assisted pull-ups with sets and reps.
4 DAY WORKOUT SPLIT FOR BUSY GIRLS 🏋️
if you’re busy AF and can’t hit the gym every day of the week, this 4 day split is perfect!! day 1) glutes day 2) upper body day 3) legs day 4) cardio and abs! I have full workouts posted on my tiktok and if you scroll down my page so check them out for inspo!! #fourdaysplit #4days
Denise Hamdan 🤍

Denise Hamdan 🤍

7705 likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.
Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.
Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.
Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳
How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This
Chalie_Baker

Chalie_Baker

3309 likes

4 Day Workout Split
Workout split focused on body recomp (fat loss + muscle gain). 💪🏼 It’s all about balance, consistency, and showing up with intention. Swipe to see how I break it down each day! Remember most of your fat loss progress will come from the kitchen, but this split will help grow those muscles to g
Nikki Jackson

Nikki Jackson

2058 likes

MY WORKOUT SPLIT
this was before my pregnancy & I am still on my little journey of losing the baby weight currently. I am not going to the gym at this very moment. I have actually been pursuing home pilates during this time of my life since it is more accessible to me since I am only 5 months pp. so look forwar
starlette

starlette

17K likes

A woman in a pink crop top and grey sweatpants takes a mirror selfie in a gym, with text overlay "BEGINNER FRIENDLY WORKOUT SPLIT" and emojis of flexing arm, weightlifter, and clapping hands.
A woman performs a dumbbell bench press in a gym, with text overlay "PUSH DAY (Chest, Shoulders, Triceps)" and a list of exercises including Dumbbell Bench Press, Shoulder Press, Tricep Dips, Dumbbell Lateral Raises, and Push-Ups.
A woman, viewed from behind, leans over a bench in a gym, with text overlay "PULL DAY (Back and Biceps)" and a list of exercises including Lat Pulldowns, Dumbbell Rows, Face Pulls, Hammer Curls, and Assisted Pull-Ups.
Beginner- Friendly Workout Split
PULL — PUSH — LEG DAY WORKOUT: ✨Starting out at the gym and overwhelmed with where to begin? Trust me, I’ve been there. Having a simple, beginner-friendly split makes ALL the difference when it comes to building consistency and confidence. ➡️Here’s a 3-day workout split that’s perfect for ea
juliadorsey

juliadorsey

2578 likes

A person in a black sports bra and light yellow shorts poses in a gym, with text overlay '6 day split to build and tone for beginners!' and 'lemon8 @liftwithlivia'.
A person in workout attire in a gym setting, with a text box detailing 'MONDAY: GLUTE FOCUSED' exercises like hip thrusts and RDLs, and a 'MONDAY' label.
A person in workout attire in a gym setting, with a text box detailing 'TUESDAY: BACK AND BI' exercises like pull-ups and lat pull-downs, and a 'TUESDAY' label.
6 day split + workouts to build and tone
This split is a staple for those that want to tone their upper body and build lower body! This is the split I used for the past year and a half - 2 years and I have LOVED. I tweaked the structure of the workouts overtime but sticking to this split allowed me to see the results that I wanted. My goa
Liftwithlivia

Liftwithlivia

1551 likes

todays gymfit+5 day workout split 💙
this is a simple workout split I would recommend to a beginner in the gym, start with weights that you can handle over time up the weights. Add your 2 rest day where you please. ( if there is a exercise on here you don’t have the hang of yet let me know and I can recommend a replacement exercis
kyy

kyy

5123 likes

Workout Split For beginners🏋️‍♀️
Keep it simple 💪 Start with weights you can handle and increase as you get stronger 🔥 Focus on good form, not just reps! 🏋️‍♀️ Every rep counts toward progress 🚀 📝watch videos on YouTube 📝Keep track of your progress 📝Adjust to workouts you like #beginnersplit #beginnerworkoutadvice #s
Dora Koprivica

Dora Koprivica

1512 likes

A collage of four gym workout scenes featuring a woman performing various exercises, with the text '4 DAY SPLIT FOR BEGINNERS' overlaid in the center. The bottom left corner includes 'Lemon8 @liftwithlivia'.
A collage of four gym workout scenes demonstrating exercises for 'Glutes and hamstrings', including deadlifts, leg curls, hip thrusts, and cable kickbacks. The bottom left corner includes 'Lemon8 @liftwithlivia'.
A collage of three gym workout scenes demonstrating 'PUSH (chest, shoulders, triceps)' exercises, including reverse delt flies, overhead press, and incline dumbbell chest press. The bottom left corner includes 'Lemon8 @liftwithlivia'.
4 DAY SPLIT FOR BEGINNERS
When you first start working out, its important to start with the basics. Don’t throw yourself into something you’re not ready for. This is the perfect split for someone who is just starting to strength train, and can only workout 4 times a week. I’ll share some exercise examples for each day below
Liftwithlivia

Liftwithlivia

849 likes

No Glute Burn in Bulgarian Split Squats? Do This 🍑
If you don’t feel your glutes in the Bulgarian split squat, don’t add weight yet. Start bodyweight. • Set up close to the roller • Lean forward slightly • Touch the working glute and feel it contract If you can’t feel the muscle, weight won’t fix it. It will onl
Zara_Sanchi

Zara_Sanchi

80 likes

How to do the Bulgarian Split Squat for Beginners
#bulgariansplitsquats #glute
WORK4GAINS

WORK4GAINS

56 likes

A woman in olive green leggings and a sports bra stands with her back to the camera, showcasing her glutes. The text overlay reads: 'The Glute Building Workout Split That Changed Everything ✨'.
Two images show a woman performing glute-focused exercises. On the left, she does hip thrusts; on the right, deadlifts. The text describes 'Day 1 Glute Focused Strength' with hip thrusts, deadlifts, and Bulgarian split squats.
Two images show a woman performing glute and hamstring isolation exercises. On the left, she does step-ups with a dumbbell; on the right, reverse hyperextensions with a band. The text describes 'Day 3 Glute & Hamstring Isolation'.
Glute Building Workout Split | Changed Everything✨
Struggling to see glute growth? This workout split from my Glute Growth program changed everything for me! Day 1️⃣ Glute Focused Strength Hip thrusts, deadlifts, and bulgarian split squats with progressive overload. Day 3️⃣ Glute & Hamstring Isolation Lunges, step ups, reverse hyperextens
Maria Teixeira

Maria Teixeira

527 likes

5 DAY WORKOUT SPLIT FOR PERFECT RATIOS✨
if you’re looking for a balanced workout routine to build beautiful ratios and create lean muscle tone, this is ✨the only workout split you need✨ i took some of these workouts directly from my fitness app which has plans that are all curated by meeee with my favorite workouts so you know these are
Cassidy

Cassidy

362 likes

Bulgarian Split Squat Hack
Who else struggle with Bulgarian split squats? #squatstretches #squatvariations #squathacks #squatworkout #growyourbooty #lemon8fitness
iamcurvybae

iamcurvybae

1498 likes

4 days a week workout split 🤍
Hey friends! I’ve been on a journey to feel stronger, healthier, and more confident, and I wanted to share my current 4-day workout split. This routine fits my busy schedule and helps me stay consistent. It’s nothing fancy, and I am not a fitness expert but it’s what works for me—and maybe it’ll in
A S H 🍒

A S H 🍒

1874 likes

🔥 February At-Home & Gym Workout split 🔥
A gym + home-friendly plan to stay active, burn fat, and build strength! 💪 Let’s stay consistent all month! This year is all about becoming our best selves stronger, healthier, and more disciplined! 💪✨ Let’s kick off February with focus and consistency. If you fall off, don’t quit just start aga
Kyy

Kyy

14.9K likes

A woman in a gym locker room takes a mirror selfie, highlighting her glutes. Text overlay reads "BUSY GIRL GLUTE GROWTH (4 day strength focused; 3 days of rest)" with emojis depicting glute and strength progression.
A woman takes a mirror selfie in a gym, standing inside a squat rack. Text overlay states "4-day strength- focused workout split to promote glute growth and allows 3 days of rest for you" with peach and fire emojis.
A screenshot of a workout plan from a notes app, detailing a 4-day strength split for glute growth. It lists exercises for Monday (Lower Body), Tuesday (Upper Body), Thursday (Lower Body), and Friday (Full Body), with rest days.
BUSY GIRL Week Split for
GLUTE GROWTH🍑📆
4-day strength- focused workout split to promote glute growth and allows 3 days of rest for ya! ✔️Monday - Lower Body Focus✔️ Hip Thrusts 4x10 (Beginner alternative: Glute Bridges) Reverse Lunges 4x8 per leg (Beginner alternative: Stationary Lunges) Hack Squat 4x10 (Beginner alternative
juliadorsey

juliadorsey

976 likes

Bulgarian Split Squat Mistakes to Avoid 🚫
You might be making these common mistakes: ❌ Standing too close ❌ Knees caving in ❌ Slamming your back knee ❌ Leaning too far forward ❌ Rushing your reps Instead, DO THIS: ✅ Step back far enough ✅ Slight hip hinge ✅ Chest tall, core tight ✅ Drive through your front heel Master your f
Lillid4fit

Lillid4fit

806 likes

A woman in pink shorts and a black t-shirt takes a mirror selfie in a gym bathroom. The image features the title "GYM EDITION - 5 DAY WORK OUT SPLIT".
A woman in a grey sports bra and dark shorts poses in a gym mirror. The text outlines her "MONDAY: glutes & hammies" workout routine, including barbell glute bridges and Bulgarian split squats.
A woman in a white sports bra and black shorts flexes her arm while taking a mirror selfie. The image details her "Tuesday: PUSH" workout, listing exercises like dumbbell tricep extension and bench press.
my work out split that got me from flat to phat 🌸
staying consistent with your routine is huge, you shouldn’t be switching it up unless it doesn’t work for you! also progressive overload, I usually up my weights every 2 weeks alsoooo eat ur protein 💅🏼 i am wearing “Aybl” shorts in these photos + the pink shorts are from shein. #lifti
Sadee

Sadee

680 likes

For My 3-Day Workout Split Girlies 🫶🏽
#workoutplan #3dayworkoutsplit #workoutmotivation #fitnessroutine #getfitwithme💪🏽
The_French_Fit

The_French_Fit

452 likes

A flat lay image showing two dumbbells on a dark gym floor, with a pink water bottle and light-colored gym shoes in the background. The text overlay reads '5 DAY WORKOUT SPLIT That changed my life'.
A side-by-side comparison of a person's body transformation over two years. The left image (2022) shows the person in a mask and hoodie, while the right image (2024) shows them in a t-shirt and headphones, both wearing pink leggings.
A white background with black text detailing the Monday workout routine for 'back and biceps', including exercises like pull-ups, barbell rows, bicep curls, and finishing with cardio.
My current workout split 🎧✨
For the girlies that want to work out 5 days a week but don’t know what to do. This will change your life 🫶🏼✨ I’m stepping out of my confort zone by showing my before and after of 2 years. Between 2020 and 2022 I was not felling good. I was dealing with loss and depression. It has been a rough cou
Karina Berrios 🦋

Karina Berrios 🦋

4309 likes

A person's feet in white sneakers on a gym mat with white headphones and dumbbells, displaying the title 'MY GYM SPLIT 6 days a week'.
A white box lists Monday's 'legs and glutes' workout, featuring exercises like cable kickbacks, squats, hip thrusts, and leg abductions, set against a gym background.
A white box details Tuesday's 'back and bi' workout, including pull-ups, lateral pull-downs, back extensions, and various bicep curls, set against a gym background.
MY GYM SPLIT
This is my ideal gym split😌 I continue from the day that I left off if there’s a day I can’t go, so it’s not necessarily a Monday-Saturday schedule 24/7 or in this order (weekly), but I usually am able to go 6 days a week. This is an example so you can (and should) create a workout that you enjoy a
𝑀 𝐸 𝐿

𝑀 𝐸 𝐿

14K likes

A woman in blue workout attire stands in a gym, preparing to lift a barbell. The image is titled '5 DAY BEGINNER WORKOUT SPLIT' with a 'Swipe' indicator, introducing a workout routine.
A woman performs hip thrusts with a barbell in a gym. The image details 'DAY 1: LEG DAY' focusing on glutes and quads, listing exercises like hip thrusts, elevated goblet squats, Bulgarian split squats, and leg extensions.
A woman in light blue workout wear performs a cable exercise in a gym. The image outlines 'DAY 2: BACK & BICEPS' with exercises including lat pulldowns, face pulls, barbell rows, and rear delt cable flys.
5 day beginner workout split
When you first start off in the gym, it can be a little hard getting into routine. You’re not sure what split or exercises to follow… This is the 5 day split I used to do that helped me stay on track and enjoy my time at the gym: Day 1: glutes and quads focused Day 2: back and biceps Day
Alexa Gonzalez

Alexa Gonzalez

572 likes

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🧚🏽‍♀️🌙

Zoe🧚🏽‍♀️🌙

826 likes

Weekly lower body split ✨
I try to do legs 2-3 times a week and keep it super simple. Doing 4-5 movements, perfecting the form, and repeating them every single week. Gradually increasing the weight if it is getting too easy. #lemon8workoutclub #quadmommy #lemon8legday #Lemon8Diary
waddupitsleah

waddupitsleah

971 likes

Do you struggle with Bulgarian split squats?
Try this split squat hack on your next leg day! 🤍 Step 1 : Sit on a bench (make sure the bench is knee high not higher) 🤍 Step 2: Extend legs out forward 🤍 Step 3: Stand up 🤍 Step 4: Place opposite foot on bench To focus on glutes keep a slight forward lean. To focus on quads
Laura

Laura

1123 likes

A woman in workout attire takes a mirror selfie in a gym, displaying a '5 DAY WORKOUT SPLIT' with focus areas: Glutes, Back/Bi, Quads/hamstrings, and Shoulders/triceps.
A gym interior with a dumbbell rack and weight plates, detailing Monday's 'GLUTES/Hamstrings' workout including hip thrusts, RDLS, Bulgarian split squats, leg curls, and glute extensions.
A gym interior with a dumbbell rack and weight plates, detailing Tuesday's 'back/bi' workout including barbell rows, lat pulldowns, bicep curls, single arm seated rows, seated hammer curls, and cardio.
5 DAY WORKOUT SPLIT 🏋🏻‍♀️
If you’re trying to stay consistent and hit the gym 5 days a week, then this is a great workout split for you! I am a 5am girly and this is my go-to split 🫶🏼 Day 1-Glutes & hamstrings Day 2- Back & Bi Day 3- Glutes only Day 4- Shoulders & tri Day 5- Quads & glutes #wor
𝑀𝐼𝐿𝐸𝐼𝒦𝒜

𝑀𝐼𝐿𝐸𝐼𝒦𝒜

454 likes

A woman takes a mirror selfie in a gym locker room, showcasing a '3 Day Workout Split FOR THE BUSY GIRLIE' for Monday, Tuesday, and Thursday, with a prompt to 'Swipe for workouts'.
A woman takes a mirror selfie in a gym locker room, displaying 'DAY 1: LEGS & ABS' workout with exercises like lunges, sumo squats, glute bridges, DB deadlifts, Russian twists, and plank holds, with 30 seconds recommended rest.
A woman takes a mirror selfie in a gym locker room, showing 'DAY 2: PULL MOVEMENTS (back & biceps)' workout including dumbbell curls, rows, flies, lat pulldowns, and cable curls, with 45 seconds recommended rest.
Busy girl workout split 🎯
Hey girlies 🫶🏽 I don’t know about y’all but some weeks i just do not have the time or energy to workout 4-5x a week 😅 With mom life & work life, most weeks i can get in a solid 3 days a week! 🤍 So here’s my split that i live by to allow me to maintain my busy schedule without jeopardizin
Ebby 🤍

Ebby 🤍

946 likes

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
Lillid4fit

Lillid4fit

1098 likes

A woman demonstrates a Bulgarian split squat, highlighting the glute activation with a pink arrow and dashed lines. The text overlay reads "BULGARIAN SPLIT SQUAT HACK FOR THE GLUTES."
Two steps for setting up a Bulgarian split squat. Step 1 shows a woman sitting on a box with one leg extended. Step 2 shows her standing up from that position to establish the stance.
A woman performs a Bulgarian split squat while holding dumbbells, showcasing the glute-focused stance achieved by the hack. The text overlay encourages viewers to "NOW GROW THOSE GLUTES!"
BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!
I teach all my clients this hack for Bulgarian split squats and it’s a game changer! Start by sitting on your box/whatever youre using to place your back foot on. Extend one leg straight out, toe up. Stand straight up! Voilà! Now you have the perfect Glute focused stance for your Bulgar
Hannah Hooker

Hannah Hooker

522 likes

Technique tips for bulgarian split squat
Workout program in bio join now 🫶🏼⚡️ #bulgariansplitsquats #bulgarian #gluteexercises #glutegrowingtips #glutetips
Jackson 🚀

Jackson 🚀

534 likes

MY 4-DAY GYM SPLIT💪
#gym girly #gymworkout #workoutinspo #gymideas
k.🐅

k.🐅

808 likes

A person's legs in workout gear are shown with a dumbbell and water bottle on a gym floor. The dumbbell is labeled with "MONDAY" through "FRIDAY," illustrating a "MY 5-DAY WORKOUT SPLIT" concept.
A text-based image detailing the workout routine for Monday and Tuesday. Monday focuses on glutes and hamstrings, including hip thrusts and RDLs. Tuesday covers back and biceps, with exercises like lat pulldowns and bicep curls.
A text-based image outlining the workout routine for Wednesday, Thursday, and Friday. Wednesday targets quads and calves, Thursday focuses on shoulders, triceps, and core, and Friday is for glutes and hamstrings, followed by rest days.
MY 5-DAY WORKOUT SPLIT
#fitness #gymmotivation #workoutroutine
dani 🎱🧸🍒

dani 🎱🧸🍒

1449 likes

Bulgarian Split Squats
#bootygains #gluteworkout #fitness
Summerbawdy

Summerbawdy

3230 likes

my 2025 gym split 🖤
This is my split as of right now 🖤 ✨ I do want to mention i do get 10k steps a day on top of my lifts and rest days! ✨Hot girl walks are in for 2025 so try getting in a 20 minute walk daily!! it will do wonders. ✨ I do warm up before my lifts and i do stretching after! Hope you guys enjo
Mary 🖤

Mary 🖤

547 likes

Lower Body Split
Butts and Guts Day 11. It really had me contemplating, what is my dream body? For me I want my dream body to be strong and healthy. Yes the aesthetics, but the aesthetics means nothing if it’s not working properly. Staying active is my priority so I decided to recharge my fitness watch. I st
iamcurvybae

iamcurvybae

1334 likes

🚫NO LUNGES NO SQUATS🚫
A few exercises to incorporate into your workout to target your legs and glutes when you are looking for ways to switch things up! -Hover Donkey Kicks -Staggered Glute Bridges -Split RDLs 4 sets x 10-12 reps #legdayworkout #workoutsforwomen #athomeworkouts #homeworkout #l
Marli

Marli

1360 likes

A woman performs a Bulgarian Split Squat with a dumbbell in a gym, illustrating the exercise the post offers alternatives for. The text overlay introduces the topic of alternatives to Bulgarian Split Squats.
A woman demonstrates the 'Deficit Reverse Lunge' exercise in two stages, showing the elevated front foot and the lunge position. Accompanying text provides instructions for this exercise.
A woman performs the 'Single Leg Press' exercise on a machine, depicted in two frames showing the leg bent and extended. Overlaid text details the steps for this exercise.
3 alternatives to bulgarian split squats
Lots of people hate doing bulgarian split squats, but it's a really great exercise to do. Here are 3 similar exercises that will target the same muscles and also give you great results! Deficit Reverse Lunge - Elevate your front foot 3-6 inches off the ground - Step back into a lunge posit
Trisha Morrison

Trisha Morrison

169 likes

A woman in gym attire takes a mirror selfie, showcasing her physique. The image features text overlayed with "GLUTE VS. QUADS bulgarian split squats form" and a "Swipe" indicator, introducing a guide on exercise variations.
Two images demonstrate the glute-focused Bulgarian split squat form. The text highlights key cues: a 90-degree front knee bend, a slightly forward-bent torso, and driving the glutes backward for maximum engagement.
Two images illustrate the quad-focused Bulgarian split squat form. The text emphasizes an upright torso, increased knee flexion, and the knee extending to or past the toes to target the quadriceps.
GLUTE VS.QUADS bulgarian split squat form
I most definitely have a love/hate relationship with this exercise… The pain during this movement is very high but the glute/leg growth is soooo worth it!! 🫶🏻 A lot of the time, I hear "I feel this in my quads and not in my glutes” or vice versa. If you ever find yourself saying that the fir
madifore

madifore

188 likes

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