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Bodyweight Leg Exercises | Quads | Split Squat Progressions | Glutes

2,609 views · Published 13 June 2018 · 5:31 · Indexed 4 November 2026

Channel: Muscle World · 2018 · Autos & Vehicles

Bodyweight training often overlook the legs. In this video I will show you 3 variations of a split squat, the first variation is a reverse lung which is great for beginners. Second exercise is a bulgarian split squat, and the third variation is my favourite - the raised bulgarian split squat - this one is performed with the front leg elevated to increase the range of motion.

All exercises can be performed as just bodyweight exercises and then progressed, or they can be perfected as bodyweight and then made more challenging by adding a small weight such as a dumbell. A technique which I personally find more effective for building muscle and strength and I highly recommend.

The bench I am using is the Body-Solid folding utility bench:
https://amzn.to/2HKCPnk

The pull up bar frame can be found here:
https://amzn.to/2MlCA5s

Muscles worked:
Quads
Glutes
Adductors
Hamstrings

Build big legs with unilateral bodyweight exercises. These can be used as stand alone exercises or in conjunction with weights.

Thanks for watching!

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