Like I mentioned earlier, the Bulgarian RDL targets my glutes, but it also gets into my hamstrings and quads.
- Grab a pair of 10-pound dumbbells (or the dumbbells of your choosing). Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Step your right foot out so that when you lunge, you create a 90-degree angle with your right leg. Your right knee shouldn't go past your right ankle.
- Bend your right knee, squeeze your left glute, and lower your left knee toward the ground.
- Press your right heel into the ground to straighten your right knee and return to a standing position.
- Then, keep your back foot on the bench and bend at your hips to lower the dumbbells toward the ground into a deadlift.
- Keep your back flat as you return to the starting position. One split squat and one deadlift complete one rep. Be sure to do the same number of reps on your left side.
