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Bulgarian Split Squat with Press

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm 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.

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