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Bulgarian Split Squat


This exercise is a more static version of the lunge exercise, but elevating the back leg requires more balance and core stability, also making the standing leg work harder.

Bulgarian Split Squat

1. Start in the lunge position/staggered foot stance with the back leg elevated onto a bench or box behind (with the weight through the toes).

2. Bend at the hips and knees, lowering the body so both knees bend to 90 degrees.

3. Push the front foot into the floor and extend the hips and the knees to return to the start position.

Tip: Add dumbbells or a barbell to make the exercise harder. Try using a large gym ball to rest the back foot on instead of a bench/box, to require more stability and balance control of the standing leg and core.


26-bulgarian-split-squat-start 27-bulgarian-split-squat-bottom28-bulgarian-split-squat-ball

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