If you really want to get a solid workout for your glutes and hamstrings, the Bulgarian Split Squat is a great exercise to add to your fitness regimen. You can do this exercise using just your body weight, using dumbbells or even a weighted vest. Or, you can do as pictured above, by using a barbell. I do this exercise using the Smith machine. I like to load as much weight as I can handle. And if you want to make this exercise even more challenging, elevate your back foot as high as you can.
- Position yourself in front of a bench or chair as pictured.
- Place the top of your left foot on the bench (knee slightly bent) and your right foot as far forward as possible.
- Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. Complete the prescribed number of reps with your left leg forward, then do the same number with your right foot in front of your left.
Source: www.fitbie.com
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