Exercise of the week: Deficit Bulgarian Split Squat

First week back in the gym and hitting the legs straight away!

Unilateral exercises can be used to add variety to workouts & make you break a sweat (yeah, you know that pounding heart feeling when you do lunges… yep I don’t like it too!). However, getting stronger at single-leg workouts will transfer over to bilateral workouts.



Enter the Dumbbell Deficit Bulgarian Split Squat 😀
This exercise has an additional benefit of increasing single-leg stability and flexibility throughout a larger range of motion.

  • Use steppers to create a height deficit and place in front of a bench.
  • Hold a pair of dumbbells at your sides. Standing on top of the platform, reach back and place the top of the foot on the top of the bench. 80% of the weight should be kept over the front foot and 20% weight on the rear foot.
  • Lower down under control until your knee slightly touches the floor or a couple inches from it. Keep your torso upright.
  • Then drive through the heel of the front foot, back to the starting position.
    Keep head, pelvis, and spine neutral throughout the range of motion.

Enjoy the burn!

Published by Miranda

MSc Nutrition graduate with several years of experience in running a nutrition and wellbeing blog as well as Dubai's first Health Coach professional development community. Passionate about health promotion & education and currently pursuing Certified Nutrition Specialist (CNS) board certification. Holds diplomas in culinary nutrition, life coaching, public relations as well as a bachelor's degree in Communication and Media Studies. Speaks English, Italian, Russian, and Bulgarian. Contact me at: inspiredbymiranda@gmail.com

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