Bulgarian Split Lunge

Target Area: Lower Body 

Equipment: Bench

  1. Start by standing in front a bench.
  2. Extend one leg behind you and secure it on the top of the bench.
  3. With an upright torso, braced core and hips square to your body, descend down until your front thigh is almost horizontal, keeping your knee in line with your foot. The closer you stand to the bench, the more it will emphasize the quads.
  4. Drive up through your front heel back to the starting position. This is one repetition.



Add weight to the movement. This can be in the form of dumbbells held either at your sides or one dumbbell placed on your chest horizontally.


Master a Dumbbell Lunge (Alternating) first.


Leaning Lunge