Share Your Workout Tips #5 : Best Booty Workouts - BULGARIAN SPLIT SQUATS

Hey guys and gals, im just slowly working my way back into training after a long time of inactivity. The glutes are not really anything I have ever thought about before, generally it's all about the guns, the shoulders, the chest and maybe the legs if I am feeling serious. However all the time sat on the sofa has taken its toll on my bum. Time to sort that out.

My exercise of choice has been the Bulgarian Split Squat. I like this exercise because to start with it's easy enough to do with good form and no equipment but also hard enough to do a workout without weights or with just light dumbells. I also like how you can vary the target between the glutes and hams or the quads depending on foot placement and range of motion.

So stand about 2 ft from a knee high bench or step. Kick one leg back and place the top of your foot onto the bench so that your sole is pointing upwards (towards the sky or ceiling).

Next whilst keeping your core engaged (your abs sqeezed basically), roll your shoulders back and lean forward a little at the waist lowering your rear knee towards the floor and bending your lead knee forward so that your lead thigh travels towards parallel to the floor. You want the thigh completely parallel if you are targeting the glutes or if you want more quad activation stop before the lead knee passes in front of the lead foot.

Finally push up on that lead foot to complete the exercise.

The included video will show in much better detail than my description.

Good luck all.