One of the best ways to get bigger, stronger legs is with a Bulgarian split squat superset.
Pairing exercises with the Bulgarian split squat is going to increase the muscle mass in your quads, hamstrings, inner thighs, and glutes.
Doing a superset with similar exercises will promote hypertrophy of the leg muscles, increasing your strength and power.
Some of the best exercises to superset with the Bulgarian split squat include the banded squat, Romanian deadlift, and the sumo deadlift. Pairing these exercises together will challenge your legs to increase their metabolic capacity, endurance, and overall strength.
A superset requires that you rest very little between exercises.
Doing them with no rest is ideal.
You should also vary the weight, reps, sets, intensity, and duration to work your legs to maximum capacity
Modifying the angle of the exercise, adding a weight vest, or doing a dumbbell curl on the way up from the lunge is also a great way to improve your strength, balance, and power.
Next time you’re in the gym, try one of these Bulgarian split squat supersets for maximum gains.
Bulgarian Split Squat Supersets
Bulgarian Split Squat and Banded Squat Superset
The first exercise on this list of Bulgarian split squat supersets is one that pairs it with a banded squat.
The banded squat makes it so that you have to finish the contraction phase of the exercise all the way to the top.
Bands keep you from relaxing at the end of the exercise, forcing you to complete a full rep.
If you don’t have bands, you can use chains as well.
Bulgarian Split Squat and Romanian Deadlift Superset
The next exercise to superset with the Bulgarian split squat is a Romanian Deadlift.
This exercise more heavily works the posterior chain of the body.
It will primarily work the glutes, hamstrings, and erector spinae.
It pairs perfectly with the Bulgarian split squat in that will hit the majority of the leg muscles.
Bulgarian Split Squat and Sumo Deadlift Superset
Another exercise to superset with the Bulgarian split squat is the sumo deadlift.
The sumo deadlift is great for targeting the inner thighs, erector spinae, quads, hams, and glutes.
Add some chains or bands to this exercise to make it that much more challenging.
Bulgarian Split Squat and Nordic Hamstring Curl
The Nordic hamstring curl is a great exercise to pair with the Bulgarian split squat because they target opposite muscle groups.
It’s one of those exercises that should be done at least once a week to keep your hamstrings strong and your knees protected.
Do these together for the ultimate combination workout.
Bulgarian Split Squat and Weighted Jump Squats
The last Bulgarian split squat superset pairs that with some weighted jump squats.
Simply grab a weight vest and throw it on before you start.
This will challenge the totality of your leg muscles, forcing it to generate power, stability, and mobility in the movement.
Do this along with the rest of these exercises as you give yourself the best leg workout possible.
Summary: Bulgarian Split Squats
The Bulgarian split squat is one of the best exercises you can do for your body. It works your quads, hamstrings, inner thighs and glutes. If you add a little hop during the contraction phase, you will also work your calf muscles at the same time. Pair this exercise with a multitude of other exercises to make this one of the most challenging supersets you will come across. Mixing it with a weighted squat jump Nordic ham curl, or a sumo deadlift is going to get you bigger gains that you knew you could get. Just remember to give yourself minimal to no rest in-between sets, mix up the exercises, frequency, and weight, and you will be on your way to bigger, more powerful legs.