Fat Attack Exercise for Legs: Bulgarian Split Squat With Offset Dumbbell

| 02/25/2011 | Comments (0)

Performing unilateral (which means one side at a time) fitness training allows those of you with differences in body strength from side to side to rebalance your body. A balanced body is less prone to injuries as well.

Balance is extremely important if you participate in sports which require one leg balance and strength such as running, skating, playing basketball, soccer, tennis, etc.One legged Bulgarian split squat exercise improves glutes and legs

One leg strength is also important for seniors as simple tasks such as getting in and out of cars or going up and down stairs can become a real challenge to accomplish. Falls and broken hips often follow. Get your leg strength in gear with this killer exercise which is one of my favorites.

Not only do you get excellent single leg training, but holding the dumbbell on the contralateral (opposite) side will also recruit more muscle groups for stabilization, resulting in additional core work without doing even one crunch.

  • Start by standing in front of a flat weight bench, table or sturdy chair, just far enough behind you so you can rest the top of your foot on it as you bend one of your legs at the knee.
  • Hold one dumbbell of at least 8 pounds as shown in shoulder carry position, or let it hang down at your side.
  • Perform a single leg squat by slowly lowering yourself toward the ground a few inches.
  • Keep your weight on the heel of the front leg, not on the one resting on the bench.
  • Concentrate on keeping your abdominals engaged, and your hips and shoulders level.

Slowly repeat movements for 10-15 reps then switch legs. Perform 3 sets on each leg. This exercise is best performed in front of a mirror so that you can observe your body alignment and form.

If you have a fat and jiggly, or flat and poorly shaped butt, you need to do this exercise several times per week. Yes, this exercise kills but it is one of the most effective at shaping and building the glutes.

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