Just a few Bulgarian split squats will have you feeling a serious burn in your working leg. Maintaining correct posture and core engagement is very important in this dumbbell leg exercise, which primarily targets your glutes. (The example shown uses a kettlebell, which can easily be replaced with a dumbbell.)
- Hold a dumbbell in each hand by your sides, or one at your chest in both hands as shown, and stand just in front of a bench, box, stair, or chair. Place the toes of your right foot on top of the bench.
- Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle. (It might take some trial and error to find the exact right placement.)
- Bend your left leg to lower your body toward the ground, pausing when your front thigh is parallel to the floor (or as low as is comfortable).
- Press your left foot into the ground to straighten your left leg and return to standing. That's one rep.
- Do the same number of reps on each side.
