Amelia DiDomenico, owner of the Amrose Fitness Studio in West Hollywood, says: Bulgarian Split Squat
Even though you don’t need anything to do a Bulgarian split squat, you can still do them pretty much anytime, anywhere. According to DiDomenico, “it works a lot of different muscle groups,” and it can be done anywhere, including on a couch, bench, small table, or even an airport chair. The move really works your lower body. Your quads, glutes, inner thighs, hamstrings, and even calves will feel it.
Stand so that your back is against the “bench.” Place the top of your right foot, shoelaces down, on the bench. Your left foot should be on the floor a few feet in front of the bench.
Place your hands behind your head, then contract your abs.
Bend your knees to begin a split squat. Your left knee should be bent 90 degrees so that your thigh is parallel to the floor and your right knee is just above the floor. (Quick check: your left foot should be far enough away from the bench that you can do this without letting your left knee go past your left toes. If you can’t, hop with your left foot farther from the bench.)
Using your left heel, stand back up to where you started.
Reps: DiDomenico says to try to do 15 to 18 reps on one leg and then switch. On each side, do four sets.
