Bulgarian Split Squat (Forward Lean Glute Focus)
Category: WorkoutsTarget: glutesBody part: upper legsEquipment: body weightLevel: intermediate
The bulgarian split squat with a forward lean is a bodyweight unilateral exercise targeting the glutes. The forward torso lean shifts the load from the quadriceps to the glutes and hamstrings, making it a highly effective posterior chain movement.
How to do it
- Stand a few feet in front of a bench and place the top of your rear foot on it.
- Lean your torso forward slightly to shift emphasis to the glutes.
- Lower your hips by bending your front knee until your rear knee nearly touches the floor.
- Drive through your front heel to return to the starting position.
- Complete the desired repetitions and switch legs.
Muscles worked
Primary: glutes. Secondary: quads, hamstrings, abs.
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