Effective Home Gym Leg Day Workout: Bulgarian Split Squats and Superset Techniques

Working out in a home gym setting requires creativity and dedication. Today's leg workout demonstrates how to maximize results with limited equipment through strategic supersets and compound movements.

The session began with a focused hamstring and quad superset routine. Four sets of hamstring curls were immediately followed by leg extensions, creating an effective lower body pump. This two-movement combination was further enhanced by adding single leg calf raises performed on steps, turning it into a comprehensive three-piece combo targeting multiple leg muscle groups simultaneously.

Building Strength with Heavy Squats

Following the initial superset, the workout progressed to heavy squats, managing 205 pounds for 10 repetitions. This significant weight provided the core strength component of the session, challenging the entire lower body and core.

Finishing Strong with Bulgarian Split Squats

The workout concluded with Bulgarian split squats performed using a preacher curl machine as support. This advanced unilateral exercise intensifies leg development by focusing on one leg at a time, improving balance, coordination, and addressing muscle imbalances between the left and right sides.

During the Bulgarian split squats, placing the rear foot on an elevated surface increases the range of motion and intensifies the focus on the front working leg, particularly targeting the quads, glutes, and hamstrings.

Strategic Calf Training

A notable aspect of this training approach involves repositioning calf workouts to the beginning of leg and back training sessions. This strategic change ensures calves receive attention when energy levels are highest, rather than treating them as an afterthought at the end of workouts when fatigue has set in.

By performing dedicated calf training twice weekly—once during leg day and again during back day—this program emphasizes a body part that's often neglected but critical for both aesthetic development and functional strength.

Key Takeaways for Home Gym Training

• Utilize supersets to maximize efficiency and intensity with limited equipment
• Incorporate unilateral exercises like Bulgarian split squats to address muscle imbalances
• Prioritize typically neglected muscle groups by training them early in your workout
• Create three-movement combinations to target complementary muscle groups
• Use existing equipment creatively for exercises they weren't necessarily designed for

This leg workout demonstrates that with creativity and proper intensity, a home gym setup can deliver results comparable to commercial gym training. By structuring workouts with strategic supersets and prioritizing typically neglected muscle groups early in the session, you can overcome equipment limitations and continue making significant progress.