Bulgarian Split Squat
"This is one of the best movements you can perform for your legs," said Tim Liu, CSCS. "It opens up your hips, builds your quads, glutes, and balances out the strength difference between the two legs." The single-leg structure demands more of your leg muscles, added Sean Light, NSCA, of 4A Health. You can do this move with or without dumbbells.
- Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- 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, squeeze your left glute, and lower your pelvis toward the ground.
- Press your right heel into the ground to straighten your right knee. This completes one repetition.