T Nation

What is a Better Quad-Builder, Bulgarians or Front-Foot Elevated Split Squats?

Either is fine really. Here’s the key - you want to maximize knee flexion (which is happening in this pic).

This can also be done by using an elevated heel without the pad to stand on as well.

But I do like this version in the pic above for quads. If you’re trying to bias the glutes you’re going to want a more vertical shin. That way more of the movement is revolving around hip flexion than knee.

2 Likes

Ty. Much appreciated :slight_smile: