Bulgarian deadlift

Purpose

• one of the best glute builders available
• peaks tension in the stretched glute position

Execution

Position yourself in a Bulgarian split squat stance with your rear foot elevated on a bench. Hold a barbell in front of your thighs or dumbbells at your sides. Maintain a slight bend in the front knee and a neutral spine. Brace your trunk.

• hinge at the hips, pushing your butt backward
• lower the weight down while keeping your front leg slightly bent
• feel the stretch in your glute and hamstring of the front leg
• drive through your front heel and squeeze your glute to return to standing
• maintain balance throughout the movement

Can be performed with a barbell across your thighs or with dumbbells held at your sides.