Grab a pair of dumbbells, holding one in each hand by your sides, or do this glute exercise with just your bodyweight. If you do this move using a taller bench, it may be more comfortable to rest your back foot on the bench with your toes untucked.
How to Do a Bulgarian Split Squat:
- Begin by placing the toes of your left foot behind you on a bench, box, stair, or chair, with your left leg straight and left foot planted on the ground.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee to lower your body toward the ground. Keep your back straight and core engaged, and avoid leaning forward. Pause when your front thigh is parallel to the floor, or you're as low as is comfortable.
- Then press your right heel into the ground to straighten your right leg and return to standing.
- That's one rep. Do three sets of eight reps, then repeat on the other side.
