The Best Leg Exercise You're Not Doing

In partnership with

Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• Why the front rack split squat is one of the best leg accessory exercises

• Should you do the barbell or dumbbell row?

• The bulking diet of six-time Classic Physique Olympia champ Chris Bumstead 

WORKOUT

Banana Split

You wouldn’t skip leg day, right? (Right?!) Strong legs are the foundation of your overall strength and stability. But have you tried stepping up your game with front rack split squats? This powerful move targets your quads and glutes and is exactly what it sounds like: A combination of a front squat and a split squat.

And it’s not just a leg exercise — it’s a full-body challenge. Front rack split squats engage your core, back, and shoulders to stabilize the weight, making them a test of strength and coordination. This movement is necessary to maximize intensity with lighter loads while boosting athletic performance and balance.

The guide below explains how to perform front rack split squats, recommends reps and sets based on your fitness goals, and explores variations and alternatives suitable for all levels. 

A MESSAGE FROM 1440 MEDIA

Looking for unbiased, fact-based news? Join 1440 today.

Join over 4 million Americans who start their day with 1440 – your daily digest for unbiased, fact-centric news. From politics to sports, we cover it all by analyzing over 100 sources. Our concise, 5-minute read lands in your inbox each morning at no cost. Experience news without the noise; let 1440 help you make up your own mind. Sign up now and invite your friends and family to be part of the informed.

Subscribe to 1440 today.

TRAINING 

Barbell vs. Dumbbell Rows

When building an impressive back, lifters can at least agree on one thing — the bigger, the better. Well-developed lats and traps are key to achieving the coveted V-taper physique and are among the most powerful muscles in the upper body. One of the best exercises for back development? Rows! 

Barbell and dumbbell rows are staples in upper-body strength training programs for good reason. While both target the back, there are key differences between the two:

• The dumbbell row allows you to isolate one side of your body to address muscle imbalances, improve stability, and engage the core.

• The barbell row, on the other hand, allows you to lift far more weight and could help you build more strength.

In the guide below, we break down the similarities and differences between barbell and dumbbell rows, provide step-by-step techniques for each, and explore their unique benefits and variations to help you optimize your training.

NUTRITION 

CBum’s Bulking Blueprint

Bulking becomes essential for breaking through muscle-building plateaus if you’ve moved past your beginner gains. However, successful bulking requires a strategic approach. Overeating or consuming the wrong macros can lead to unnecessary fat gain, while under-eating stalls progress altogether.

So, how can you bulk the right way? Let’s look at six-time Classic Physique Olympia champion Chris Bumstead’s proven bulking strategy.

CBum advocates tracking your nutrition — even when consuming more calories — and prioritizing “clean” bulking over “dirty” bulking. His strategy also includes increasing cardio and workout volume, taking a slow and steady approach to gaining size, and more. Explore the six-time Olympia champ’s complete bulking blueprint, including his recommendations on macros, calorie intake, supplements, and the ideal body fat percentage to start your bulking journey.

THE DROP SET 

An Olympia Qualifier in the Motor City

• William Bonac, James Hollingshead, and more are competing at this weekend’s Detroit Pro. Check out our full preview.

• Men’s Physique bodybuilder Christian Guzman is revamping his training and diet. See how his new coach structures his workouts and nutrition to build a pro-caliber physique. 

• Whey protein makes hitting your protein targets seamless. Check out our expert-approved review of the Nutricost Whey Protein Concentrate. 

Sign Up