Favourite exercise of the week - Bulgarian Split Squats

Barbara on March 16th, 2008

I thought I’d start sharing my favourite exercise of the week. This week, it is Bulgarian Split Squats. I included them in my new 12 week program and they are great

If you haven’t tried them and need to work on your hamstrings and glutes, get stuck into them! I know they sound scary LOL but don’t be afraid of them! They are easy to do and will give you results in no time. Don’t get me wrong you will be sore after the first time you do them, but it’s all worth it. I don’t recommend these for beginners though - you would be better off doing lunges.

Anyway, grab a flat bench (or if you don’t have one, a coffee table or chair will do). Facing away from the bench/table/chair, put one foot up and rest it on the bench while ensuring your straight leg is about 3 feet in front of you. Bring your straight leg slightly forward and bend your knee (as if to squat down) and straighten it back up again.

You can keep your hands on your hips while doing them or they can be done with dumbbells or a barbell (resting on your shoulders). I do 3 sets of 10 (with dumbbells) on each leg and am happy with the results so far