quads complex: technique and muscles worked

How to do this exercise

Step:1 Stand with your feet shoulder-width apart.
Step:2 Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
Step:3 Keep your chest up and your back straight.
Step:4 Lower yourself until your thighs are parallel to the ground.
Step:5 Push through your heels to return to the starting position. Emphasize complex control.
Step:6 Repeat for the desired number of repetitions.

Equipment: Body weight Dumbbells
Body part: Thighs Glutes
Target muscle: Quadriceps Gluteus maximus
Secondary muscle: Lower back Hamstrings Calves Adductors

Hypertrophy grade

Good8 / 10

Nemeo’s take

The Bulgarian Split Squat is an exercise with excellent hypertrophic potential, because it offers great amplitude and effective tension on the quadriceps and glutes, especially in a stretched position. Its main compromise lies in stability, often limited by balance and core, which can slow down overload compared to a classic squat. Ideal for unilateral isolation but less stable and more technical, it therefore exposes you to greater nervous fatigue. At equal weight, the local tension on the target muscle is more intense than in the bilateral squat, but progression with heavy loads remains constrained by external factors.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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quads complex

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