one of the best glute builders available, hinged from a split stance with your
rear foot on a bench
the rear foot gives you something to steady against, so you can load this far
heavier than a single-leg RDL where holding position is what runs out first
the front hip travels back through a long range with the rear leg out of the
way, so the glute is loaded deep in the stretch
Execution
Take a Bulgarian split squat stance with your rear foot elevated on a bench,
holding a barbell in front of your thighs or dumbbells at your sides. Keep a
slight bend in the front knee and a neutral spine. Brace your trunk.
hinge at the hips, pushing your butt back
lower the weight with the front knee angle held where it is
feel the stretch in the glute and hamstring of the front leg
drive through your front foot to stand back up
finish all reps on one side before switching
Load it with a barbell or dumbbells and stay with whichever you pick.
Purpose
one of the best glute builders available, hinged from a split stance with your
rear foot on a bench
the rear foot gives you something to steady against, so you can load this far
heavier than a single-leg RDL where holding position is what runs out first
the front hip travels back through a long range with the rear leg out of the
way, so the glute is loaded deep in the stretch
Execution
Take a Bulgarian split squat stance with your rear foot elevated on a bench,
holding a barbell in front of your thighs or dumbbells at your sides. Keep a
slight bend in the front knee and a neutral spine. Brace your trunk.
hinge at the hips, pushing your butt back
lower the weight with the front knee angle held where it is
feel the stretch in the glute and hamstring of the front leg
drive through your front foot to stand back up
finish all reps on one side before switching
Load it with a barbell or dumbbells and stay with whichever you pick.