Take the Bulgarian split squat up to the next level with this training method:

  1. Use a Smith machine or a bench. The Smith allows your back foot to rotate, making for smoother reps.
  2. Don't come all the way up. Keep the tension on the targeted muscles by not locking out at the top.
  3. When you're about to hit failure, do an isometric hold at the bottom of the last rep. Hold for 5-10 seconds.
  4. It's not over. Now grab a lighter dumbbell and do a drop set. Repeat for 2-3 drops in weight.
  5. It's still not over. Don't forget to switch legs and hit the other side.

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