Bulgarian Split Squat
This exercise does double duty for those with sleepy butts. The glute on the front leg gets worked as you bend and straighten the knee. Actively squeeze the back glute to stretch out the back hip flexor (which we know is quite likely tight).
- Begin by placing the toes of your right foot on a bench, box, stair, or chair, with your left leg straight. Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground.
- Press your left heel into the ground to straighten your left knee. The pelvis should be moving straight up and down, not forward and back. This completes one rep.
- Do 15 reps before switching legs.