exercises

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Bulgarian Split Squat

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How to: Bulgarian Split Squat

Primary Muscles Used:Quadriceps

Secondary Muscles Used:Gluteals

Equipment:Dumbbell(s), Bench

Trainer:Chontel Duncan

  1. With a bench placed horizontally behind you and holding a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Carefully step your right foot backwards, allowing the ball of your foot to rest on top of the bench. Carefully shuffle your left foot forward, if needed. Extend your arms by your sides to hold the dumbbells in a neutral grip (palms facing inwards). This is your starting position.
  2. Inhale. Bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle.
  3. Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs and return to the starting position. Complete half of the specified number of repetitions on the same side, before completing the remaining repetitions on the other side.

Alternative Exercises for Quadriceps

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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