BULGARIAN SPLIT SQUAT

VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Position your back foot on a bench or step around hip-height. This will put your hip flexor on that leg on stretch throughout the set. Your front foot should be far enough forward to create a 90* angle at the bottom of each rep.
2. REP@ Keep your front foot flat and lower your body slowly to a 90* angle. Drive yourself up by engaging your quads on the front leg HARD.
3. TIP: Keeping your body upright throughout the rep will emphasize the quads as the primary drivers of the motion. However, adding a slight lean forward, like I do in the video, will spread the workload between the quads and glutes.

MUSCLES WORKED BY THIS EXERCISE:

• Legs (Quads, Glutes, Hamstrings)

ALTERNATIVE EXERCISES:

• Single-leg Leg Press
• Walking DB Lunges
• Atomic Lunges
• Weighted Step Ups
• Trap Bar Deadlift
• Sumo Deadlift