Bulgarian split squat
Quadriceps and glutes; a lot of hip stability.
How to do it
- With your back to a bench, rest the top of one foot on it. The other foot forward (about 60-90 cm).
- With a dumbbell in each hand, lower your back knee towards the floor.
- Go down until your front thigh is parallel to the floor.
- Push back up through your front foot.
- Do all the reps on one side, then switch.
Cues
- The weight is on the front leg; the back one just supports.
- Torso leaning slightly forward = more glute.
- Front knee in line with the foot.
Common mistakes
- Front foot too close to the bench.
- Knee caving in.
- Pushing with the back leg.
The weight logged is per dumbbell. Start with no weight if balance is a struggle.
Photos: free-exercise-db (public domain).
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