And that goes double for the Bulgarian split squat, a personal favorite of Men’s Health Fitness Director B.J. Gaddour, who created (which gives you three fast and intense 20-minute workouts that require no equipment). The movement hammers your glutes, hamstrings, and quads, and increases hip mobility, making your lower body a formidable force.
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“Playing with the how fast and slow you move the weight triggers different training responses in your muscles,” explains Gaddour. “So if you only lift and lower at the same speed, you’re missing out on potential strength and mass gains.”
Check out the video above to see Gaddour perform the exercise. Then give it a shot for yourself during your next workout.