Front Squats or Bulgarian Split Squats for Quads?

Training
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[quote]laxtreme56 wrote:
With Bulgarian Split squats what are the benefits of higher/lower rear leg placement? For emphasis on the quad would it be more effective on say a low box (12inches) or standard bench (20-24 inches…I think) I’ve just started incorporating these into my lower body hypertrophy days. 2-3 sets of 8-12 using 1 dumbbell goblet style.[/quote]

A bench seems to be the ideal height for most people. The lower the rear foot is, the more the leg can assist; the higher you put it past a certain point, the more awkward it gets.

22

I’ve done it both ways. I don’t think it makes much difference. Pick whatever is most comfortable for the rear foot. For me it’s low. I try to stand far enough away that I really have to reach with my rear foot. Better for posterior chain. I also use DBs to get a bit more upper back and grip work.