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.
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.