4. Bulgarian Split Squat
Stand facing away from the bench, a dumbbell in each hand. Place the top of right foot on the bench, positioning left foot far away enough so that your right leg has a slight bend. Keeping torso upright, bend left knee to 90 degrees, then press through left heel to stand. Complete all reps on left leg, then switch sides.
Avoid putting too much weight on the foot resting behind you. The front leg is getting most of the workout, so place most of the load on the front, Brabham says.
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