The Bulgarian split squat is a great lower-body strength exercise that tones the quads and glutes.
Bulgarian split squat is a great lower-body strength exercise that tones the quads and glutes. Here’s what you need to know.Stand in front of a low bench or step with both feet underneath your body. Place your left toes on the bench so your foot is elevated two to four inches off the ground. Hop your front foot forward until your right foot is directly below your knee when you lower down into a full squat.
Engage your core and your glutes and lower down with control. Most of your weight should be in your front leg with the back primarily used for balance. Stop when your back knee hovers just off the ground, or when you are as low as you feel comfortable. Drive through your front foot and squeeze your glutes as you stand back up, tall and centered over your front leg.This move will light up your lower body, even without weight, so aim for lower volume sets—four to five rounds of five to eight reps.
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