@madscientistofmuscle: Banded Bulgarian Split Squats + Deadlifts... this is the next level up of the "deadlift" version that I posted recently. And it's BRUTAL (crazy effective but brutal). This one combines a front foot elevated Bulgarian Split Squat (on a bumper plate) with a leaning forward deadlift at the start of every rep to bring in the spinal erectors and put isometric tension on the glutes. As well, you've got a pair of bands hitched to the post in front of you, crossed over the body so they stay on securely. Put the lower band over your head and left shoulder first, then put the other band over your head and right shoulder next so they cross your upper body. This band setup gives you horizontal resistance on the initial deadlift part and brings in the quads and calves (to keep your body from getting pulled forward). And then you ALSO stand up into the full split squat... where the bands stretch even more, giving you high levels of accommodating resistance all the way to the top. The bands keep pulling forward (which gives you a bit of forward torso lean, which keeps more tension on the glutes). The only break you get is that moment at the very bottom where you set the dumbbells back down on the floor. This setup puts MASSIVE mechanical tension on the glutes, a good amount on the hamstrings, spinal erectors and the quads and a decent bit on the calves. I managed to get 3 reps on each leg. I switched legs and continued with the next leg right away but you can also take a short rest before you start the next leg. This one is an absolute monster on the entire lower body. It's a fantastic assistance exercise for developing strength out of the bottom of the regular deadlift, too. Just a few sets of this and my legs were completely trashed. I'm using a pair of 75's here and some light/medium thickness bands. #madscientistofmuscle #bulgariansplitsquat #gluteexercise #gluteworkout #bulgariansplitsquats #legday #legdayproblems #splitsquats #posteriorchain #deadlifts

Nick Nilsson

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Region: US

Tuesday 30 December 2025 21:15:06 GMT