"Specifically, lateral split squats place most emphasis on the glutes, and if you are truly able to keep your weight in your heels, you will see glute growth without major quad growth. You also ...

You’ll start with a quick warmup to help you hone the proper way to move, then head into goblet squats, lateral lunges, and front-foot-elevated split squats. Give yourself time to rest between sets.

Most people only move front to back, which leads to imbalances. “The lateral split squat builds side-to-side strength,” says Bruno. That helps you perform better and may reduce your risk of ...

How to Do a Bulgarian Split Squat: Begin by placing the toes of your ... squat position as you walk from side to side. How to Do a Lateral Band Walk: Place a resistance band just above or below ...

Performing lunge variations like the lateral lunge, stepup, and Bulgarian split squat allow you to improve unilateral coordination and stability. The lunge pattern works the quads, hamstrings ...

Plus, single-leg variations—like the Bulgarian split squat—will help improve single-leg strength and mobility, he says. Of course, trying different types of squats will also help keep your ...

The Bosu lateral jump squat is an intensive exercise ... Add a reach or a twist to engage the upper body and core. The Bulgarian split squat is a dynamic exercise that intensifies the traditional ...

Take 60 to 90 seconds rests after completing the overhead slam, rainbow slam, and single-leg balancing slam, and 30 to 45 seconds of rest after the split squat with lateral slam, pop squat slam ...