11 Best Muscle-Building Exercises at Home You Can Do Without Equipment

6. Bulgarian Split Squat (Use a Sturdy Chair or Sofa)

Why it helps: The Bulgarian split squat gives a very high mechanical load to a single leg, which makes it efficient for building quad and glute strength without external weights. Because one leg supports most of the load, it creates a strong hypertrophic stimulus and highlights side-to-side imbalances to correct.