Tim Liu, CSCS, told POPSUGAR that he likes Bulgarian split squat holds because they help build knee stability and also work the glutes. You should be holding the 90-degree position that your front leg makes at the bottom of the exercise.
- Hold a dumbbell in each hand (or you can do this exercise without weights). Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower toward the ground until your right leg is at a 90-degree angle.
- Liu suggests holding this for 10 seconds either before or after performing 10 to 12 reps of traditional Bulgarian split squats.
Image Source: POPSUGAR Photography / Tamara Pridgett