Skip Nav
Love It. Save Your Favorites Now.
This Leg and Butt Workout Builds a Super Strong Lower Body in the Gym
View On One Page
Photo 4 of 7  
ADVERTISEMENT ()
4

Bulgarian Split Squat

  • Stand just in front of a bench, box, stair, or chair, facing away from it, and hold a dumbbell in each hand by your sides. Extend your left leg backward to place the toes of your left foot on the bench.
  • Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle. (This may take a little adjusting.)
  • Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground. Pause when your front thigh is parallel to the ground, or you've gone as low as is comfortable.
  • Press your right heel into the ground to straighten your right knee. That's one rep.
  • Do three sets of 12 reps on each leg.
Previous Next
The Goths Can't Decide What to Wear to the Gym
TikTok
The Goths Have Strong Feelings About Gymwear
by Chandler Plante 10/21/25
Inside the Lives of Actual Showgirls
Taylor Swift
Inside the (Actual) Lives of Showgirls
by Chandler Plante 10/01/25
How to Have a No-Sweat Workout, According to Experts
Workouts
Yes, "No-Sweat Exercises" Still Count — Here Are 6 to Try
by Chandler Plante 9/09/25
Superman: Personal Trainer Shares Routine For Women Actors
Workouts
The Women of "Superman" Trained Hard — Here's Their Routine
by Chandler Plante 7/21/25
Why I Do Need My Fitness Routine to Feel Aesthetic
Workouts
Hot Take: My Fitness Routine Does Need to Look Cute
by Chandler Plante 5/21/25
How I Deal With Gymtimidation as a Plus-Size Trainer
Identity
How I Overcome "Gymtimidation" as a Plus-Size Fitness Instructor
by CeCe Olisa 5/14/25

From Our Partners

Now You Know

Love Is Blind: Where Do Those Engagement Rings Come From?

Fashion

Everything to Know About the "Love Is Blind" Engagement Rings

by Sarah Wasilak 2/19

shopping

Oprah's Favorite Things List Has Major Gems, Including an Under-$100 Air Fryer

by Balim Tezel 11/06/25

Fitness

Paralympians Earn the Same Pay For Medals as Olympians, but Is It Enough?

by Karenna Meredith 8/29/24

health

How Often Should We Be Getting COVID Vaccines?

by Alexis Jones 8/23/24

Food

Pumpkin Spice Season Is Back Aug. 22

by Lauren Mazzo 8/21/24

Beauty

The Exact Red Lipstick Alexandria Ocasio-Cortez Swears By

by Alaina Demopoulos 8/20/24

health

What to Know About the Latest Mpox Outbreak, According to MDs

by Alexis Jones 8/16/24

health

Céline Dion Promised Her Children She’d Live: “They Already Lost a Parent.”

by Sara Youngblood Gregory 6/11/24

Latest Fitness
We're Hiring! Write For Us Advertise With Us Accessibility Contact Archives
Power Your Happy
Terms Privacy Policy
©2026 Vox Media, LLC. All Rights Reserved.