Dumbbell Bulgarian Glute Contralateral Dominant Split-Squat

- Bench or sturdy elevated surface
1. Setup:
- Begin by placing a bench or sturdy elevated surface about two feet behind you.
- Stand upright while holding a dumbbell in the opposite hand of the leg you will be working (this is called the contralateral side).

2. Positioning:
- Extend your right leg behind you and place the top of your foot on the bench.
- Your left foot should remain flat on the ground a little in front of you. This will be your working leg.
- Engage your core to maintain stability throughout the exercise.

3. Movement:
- Slowly lower your body by bending your left knee, keeping your chest up and your back straight.
- Aim to bring your left thigh parallel to the ground or slightly lower, ensuring your knee does not extend beyond your toes.
- Press through your left heel to return to the starting position, fully extending your leg.

4. Repetitions:
- Complete the desired number of reps on one leg (usually 8-12), then switch the dumbbell to the other hand and repeat with the opposite leg.

5. Tips:
- Focus on using your left leg to push during the movement to engage your glutes effectively.
- Maintain a slow and controlled tempo throughout the exercise to maximize muscle engagement and prevent injury.
- Ensure you keep your body balanced and avoid leaning too far forward or back.

6. Cooling Down:
- After completing your sets, take a moment to stretch your legs and hips to prevent soreness.

This exercise is excellent for targeting the glutes while also engaging the legs and improving overall strength and stability.