Fitness Friday

Bulgarian Split Squats

This version of elevated stationary lunges is even more difficult than the previous.

Start: You can use a weight bench or any elevated surface which is comfortable for these. Put your rear foot up on the surface. Whatever you choose to rest your rear foot on, make sure it allows your toes to point in the same direction as your knees.

Hop your front foot forward until the middle of your knee is directly on top of your ankles. This requires pretty good balance. You can hold on to something if your balance is poor.

Begin the motion: Keep your upper body as upright as possible and lower your torso towards the floor. Try not to have any foreword motion of your front thigh.

Modifications: If you decide to perform these legs and butt exercises while you hold on to something, you should use extra resistance. If you set up close to a squat rack you can position the bar to where you can hold on for balance. If you decide to hold on, you can hold a dumbbell in the same hand as the forward leg.