Bulgarian Split Squat with Press

Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Thighs

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Quadriceps
Secondary Muscles Trained:  Deltoids, Gluteus Maximus
Start: Start with a bench behind you and a dumbbell in your left hand. Place your right foot on the bench and your left foot about 2 to 3 feet in front of the bench. You will be in a modified lunge position with your torso upright. Bring the dumbbell up to your shoulder.

Movement: With the bulk of your body weight on your front leg, bend your front knee until your thigh is below parallel and the knee of your trailing leg is grazing the floor. Keep your weight on the front leg. As you are lowering yourself, press the dumbbell overhead. Pause at the bottom of the lunge with your left arm fully extended and then return to a fully upright stance as you lower the dumbbell back to your shoulder. That’s one rep. Repeat for the designated number of reps and then switch sides.

Exercise Comments

No comments have been posted yet.

Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.