Movements

Bulgarian Split Squat

Gear Dumbbell

No photograph for this one — the drawing above is the movement, not a near miss.

How to do it

1. Stand a stride in front of a bench or a sturdy step, holding a dumbbell in each hand at your sides.
2. Rest the top of one foot on the bench behind you, and check that the front foot is far enough forward that its knee stays over the middle of the foot as you descend.
3. Bend the front knee and lower until the back knee is just above the floor, keeping your torso tall.
4. Drive through the front foot to stand back up. Complete all repetitions on one leg, then swap and repeat.

In these plans

• Strength Foundations
• Hotel Room
• The Home Gym
• Heavy Pair
• The Second Eight
• Dumbbell Volume
• Glute Builder

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