The Leg Day Workout For Guys Who Hate Leg Day

The Leg Day Workout For Guys Who Hate Leg Day

Can you get a great leg workout without doing back squats?

Absolutely, says Men’s Health Fitness Director B.J. Gaddour.

Research shows that Bulgarian split squats are just as effective at building muscle and strength in your lower body—but with less stress on your back, since you’re taking the weight off your spine.

Plus, by working one leg at a time, you’ll ensure that you build strength symmetrically on both sides of your body.

Gaddour demonstrates three Bulgarian split squat workouts with varying loads to target either strength, size, or stamina in the video above. Rotate all three for maximum gains.

Workout A: Heavy Weights

Set a timer to go off every two minutes.

Grab two heavy dumbbells and perform 5 reps of the Bulgarian split squat with your right foot forward. Rest until the timer goes off. Perform 5 reps with your left foot forward, then rest until the timer goes off again.

That’s 1 round. Perform 3 to 5 rounds.

Workout B: Medium Weights

Set a timer to go off every two minutes.

Grab two medium dumbbells and perform 10 reps of the Bulgarian split squat with your right foot forward. Rest until the timer goes off. Perform 10 reps with your left foot forward, then rest until the timer goes off again.

That’s 1 round. Perform 3 to 5 rounds.

Workout C: Light Weights

Set a timer to go off every two minutes.

Using only your bodyweight, perform 15 to 20 reps of the Bulgarian split squat with your right foot forward. Rest until the timer goes off. Perform 15 to 20 reps with your left foot forward, then rest until the timer goes off again.

That’s 1 round. Perform 3 to 5 rounds.

Original article and pictures take www.menshealth.com site