Bulgarian split squat

Purpose

• one of the best glute builders available
• high tension in glutes and quads in lengthened position

To shift more emphasis to glutes, lean your torso slightly forward during the movement, which increases glute recruitment. 🍑

Execution

Place one foot on a bench or elevated surface behind you. Position your front foot far enough forward that your knee stays above your ankle at the bottom position. Stand upright with dumbbells at your sides. Brace your trunk.

• descend by bending your front knee and hip
• maintain torso position throughout the movement
• lower until your front thigh is parallel to the ground
• push through the heel of your front foot to return to the starting position
• keep your weight centered over your front foot

Can be performed with dumbbells at your sides, a barbell held between the legs for better loading, or a barbell across your back.