Build Your Glutes With Bulgarian Band Single Leg Squats

This LOOKS like a Bulgarian split squat setup...ish, hence the name.
However, as a practical matter the execution of the exercise is a single leg squat that particularly hammers the glutes VERY hard.
You will get some quads and a bit more hamstrings, but this really targets the glutes for strength and hypertrophy.
Hitch a green band to a bar or object set about face height. I'm using a pair of 40 lb dumbbells.
Stick your foot through the band look then hook it on your ankle.
Grab the dumbbells and start doing a single leg squat.
I found it better to lean forward a bit to really keep the focus on the glutes. It helped with balance as well.
Now, if you find balance is a real issue for you on this, you can use one dumbbell and touch something solid with your other hand - don't hold on, just touch it to help keep balance.
The band is going to allow you to move your entire body up and down as a solid unit with no contribution from the back leg, as you normally get with split squats.
The band does, of course, help you out of the bottom a bit, but it's a reverse band effect, meaning that you lose that assist as you come up to the stronger part of the range of motion.
This one is excellent...looks a bit crazy but the band really forces the glutes work hard here.
And as I said, don't worry about balance...if you need balance help, set a bench beside you to touch onto to help maintain balance.
#madscientistofmuscle #bulgariansplitsquat #splitsquat #singlelegsquat #onelegsquat #dumbbellsquat #bulgariansplitsquats #glutes #gluteexercise #gluteworkout #glutetraining #hamstrings #legday #legworkout #legtraining #legexercise #buildthebutt #buildglutes #biggerbutt
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Discover Arnold's "squatting in the woods" trick for monster thighs... (best squat workout you'll ever do)
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[@mikec1882]

Nick, this one I like. Thanks !!!

[@MadScientistOfMuscle]

You bet! It's a good one!

[@Pumpychan]

Why haven’t I thought of this after 25 years?!? Another brilliant example of things hiding in plain sight…

[@MadScientistOfMuscle]

I know, right. Sometimes it just stares you in the face after you see it.

[@SuperhumanUnchained]

First comment from the most faithful follower of your channel

[@MadScientistOfMuscle]

I appreciate it!