This Military-Inspired Bodyweight Workout Will Crush Your Quads

bartell squat
Take on the Bodyweight Quad CrusherMen's Health

YOUR LEG DAY doesn't need heavy weights or a long list of exercises to push you to your limits. If you have a smart combination of movements and a tight rep structure, you can get a great workout in less time than you might typically spend on one series of sets.

That's exactly what you're getting with this simple but incredibly challenging leg day finisher from the new MH Military Muscle program, available for MH MVP Premium members on All Out Studio. Program creator Erik Bartell, ACE, a trainer and former Army officer, designed the entire series to push you to your limits physically and mentally using all-in effort for the 20-minute sessions.

You'll only need to do two exercises for this bodyweight quad-focused workout—but you'll need great form and focus to make the quick-hitting series worth your while. Grab a weight bench or stable platform, a timer, and get ready to pile on the reps.

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The Bodyweight Quad Crusher Workout

Directions: Perform the Bulgarian split squats on one leg for 45 seconds, then immediately switch to the other for another 45 seconds. After that, immediately move to the elevator squats for 45 seconds. That's one round. Immediately begin the next round. Perform three total rounds.

Bulgarian Split Squat

45 seconds per side

How to Do It:

  • Start on the floor in front of the bench (or whatever stable platform you have on hand).

  • Place one foot up onto the bench, then get into a position where your front foot is planted on the floor with a vertical shin (in relation to the ground). Your thigh should be parallel to the ground, forming a 90 degree angle at the knee.

  • Tighten your core and drive your ribcage in. Keep your neck neutral, looking straight ahead. Squeeze your shoulder blades to create tension.

  • Stand up, hinging forward slightly to avoid overextending your back.

  • Lower yourself down, working to keep your shin in that vertical position. Don't allow your back knee to hit the ground; stop an inch from the floor if you can.

  • Squeeze your glutes hard to keep your knee in the proper position, then press your front foot off the floor to drive up.

Elevator Squat

45 seconds

How to Do It:

  • Stand with your feet just beyond shoulder width, toes turned slightly out. Squeeze your shoulder blades, abs, and glutes to create tension.

  • Push your butt back, then bend your knees to squat down. Lower until just below parallel, pausing at the bottom.

  • Begin to stand back up, but pause about halfway, with your knees still bent. Hold for a beat, then lower back down to the bottom position. Hold for a beat.

  • Stand all the way back up, squeezing your glutes at the top.

Want more workouts from Bartell to push yourself even further? Check out his Military Muscle program, only available for MH MVP Premium members on All Out Studio. You'll take on training that will build both physical and mental fortitude to take on the toughest tasks life can throw at you.

JOIN MVP AND GET THE PROGRAM NOW

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