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    (Best Gluts) Squats: Bulgarian, Back Foot on a Step #13727

    Listed by Aaron Yamaguchi MS, ATC, CSCS, USAW, USATF


    Exercise Name: (Best Gluts) Squats: Bulgarian, Back Foot on a Step #13727











    Primary Muscles:
    05/09 NEW EXERCISE
    GLUTEALS
    HAMSTRINGS
    LEGS
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    QUADS

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    DUMBBELLS
    STEP

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position:
    Stack a step or two on top of each other. Hold a dumbbell in each hand. Keep your front knee aligned with your second toe of that foot. Brace your core throughout the set.

    Progress
    : Lower into a lunge until your front thigh is parallel into the ground or the back knee is near the ground. Keep an upright posture and look forward. Push through the front leg to return to the starting position. Repeat. After the set, repeat on the other side.

    Tips
    : Squats: Bulgarian, Back Foot on a Step exercise can be performed with a barbell, weight/plate, medicine ball or on an unstable surface.

    Check out the rest of our best butt/glut exercise playlist.

    (Best Gluts) Squat: Barbell on Upper Back #13735

    (Best Gluts) Lunges: Walking, Dumbbells #13737

    (Best Gluts) Deadlift: Stiff Legged, Dumbbell #13738

    (Best Gluts) Lunges: Backward off of Step, Below Neutral, Dumbbells #13600

    (Best Gluts) Step Up: High, Dumbbell #13740

    (Best Gluts) Deadlift: Dumbbell #13741

    (Best Gluts) Leg Press: Shoulder Width, Reclined #12170

    (Best Gluts) Split Squat Jumps: Speed/Power Rep #13733

    (Best Gluts) Squats: Bulgarian, Back Foot on a Step #13727

    (Best Gluts) Butt Blaster Machine #13728

    (Best Gluts) Bridge: Upper Back on PHysioball, Dumbbell on Hips #13835

    (Best Gluts) Squat: Pistol, Bench #13739

    (Best Gluts) Hip Abduction: Seated, Cybex #2841

    (Best Gluts) Clams/Hip External Rotation: Ankle Weight, Quadruped Position #13731

    (Best Gluts) Lunge: Curtsy, Reverse #13743

    (Best Gluts) Hip Extension: Prone on Inclined Bench #13742

    (Best Gluts) Lateral Squat Walks: Superband #13732

    (Best Gluts) Kickbacks: Resistance Band, Quadruped Position #13730

    (Best Gluts) Bridge: One Leg on Step #13736

    (Best Gluts) Kickbacks: Ankle Weight, Quadruped #13729



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