Blast your Butt with Bulgarian Split Squats
Begin standing about 3 feet in front of a bench with an overhand grip on the dumb bells, hanging to your sides
Put the top of your left foot on the seat of the bench behind you
Lower your body until your right knee becomes bent 90 degrees and your left knee comes close to touching the floor
Keep your torso upright while your right lower leg is perpendicular to the floor
Push yourself back to the original starting position as quickly as possible
Repeat with the right foot on the bench.
For best results, perform this exercise at least 3x/week.
Week 1: 3×15 bodyweight
Week 2: 3×12 10lb+ (2 dumb bells weighing at least 5 lbs each)
Week 3: 4×10: 20lbs+ (2 dumb bells weighing at least 10 lbs each)
Week 4: 4×8 30 lbs lbs+ (2 dumb bells weighing 15 lbs each