Bulgarian Split Squat with Dumbbells

 

Targets the glutes.

The bench or a different flat surface is at knee level or lower. The bench is about 2 feet to 3 feet away from your left foot, which is your front foot. Hold a dumbbell in your left hand and hold another dumbbell in your right hand. Sit on a bench. Move your left foot to the left a little bit. Rest one dumbbell to one side of your left foot and rest the other dumbbell to the other side of your left foot then stand up. Your right foot is behind you on the bench, the top of your right foot making contact with the bench. Bend your left foot and grab the dumbbells. Face forward. Your chest is up. To focus on the quadriceps, bend your left leg up to the point when your left thigh is parallel to the ground as you maintain an upright position. To focus on the glutes, slant your upper body forward then bend your left leg up to the point when your left thigh is parallel to the ground. Return to the starting position. Repeat.

Switch sides.

The bench is about 2 feet to 3 feet away from your right foot, which is your front foot. Hold a dumbbell in your left hand and hold another dumbbell in your right hand. Sit on a bench. Move your right foot to the right a little bit. Rest one dumbbell to one side of your right foot and rest the other dumbbell to the other side of your right foot then stand up. Your left foot is behind you on the bench, the top of your left foot making contact with the bench. Bend your right foot and grab the dumbbells. Face forward. Your chest is up. To focus on the quadriceps, bend your right leg up to the point when your right thigh is parallel to the ground as you maintain an upright position. To focus on the glutes, slant your upper body forward then bend your right leg up to the point when your right thigh is parallel to the ground. Return to the starting position. Repeat.

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