BULGARIAN SPLIT SQUAT
TARGETS /// glutes, hamstrings, quads (primary); calves, core (secondary)
EQUIPMENT /// standard bench and dumbbells
This unilateral exercise is excellent for building muscle in the legs, increasing overall strength, and improving balance. It also can balance out asymmetries and improve core strength, and since you’re training one leg at a time, it’s a great way to train heavy without putting excessive pressure on the back.
[1]Facing away from the bench, hold the dumbbells at your sides and place the toes of your dominant leg on the bench. Stand far enough from the bench that your rear lower leg is parallel to the ground.
[2]Lower your body until your front upper leg is parallel to the ground, and then push through your front heel to drive your body up and back into the starting position.
TRAIN THE RIGHT WAY
DO: focus on pushing with your front leg, rather than pulling with the rear leg.
DON’T: lean forward with your upper body.
VARIATION
^ Standing split squat (easier) Hold a dumbbell in the same hand as your leading leg, stand in a lunge position, and lower your body until your front upper leg reaches parallel. Switch legs and repeat on the opposite side to complete one set.