Bulgarian Split Squat

With your back paw up on a log - or a bench - you'll feel the burn in all the right places. Elevated back lunges shift the focus to your front leg, giving your glutes and quads extra work while helping improve balance and coordination. It's a smart, focused movement for bears who like their lunges with a challenge!

Instructions

1. Stand a few feet in front of a bench or step.
2. Place the top of your right foot on the bench behind you.
3. Keep your torso upright and engage your core.
4. Lower your body by bending your left knee until your thigh is parallel to the ground.
5. Ensure your left knee does not go past your toes.
6. Push through your left heel to return to the starting position.
7. Complete the desired number of repetitions before switching legs.

Benefits

• Improves balance and stability.
• Strengthens the muscles in the legs and glutes.
• Enhances core strength.
• Increases lower body flexibility.

Key Points

• Keep your torso upright.
• Engage your core throughout the exercise.
• Do not let your front knee go past your toes.
• Control the movement, especially on the way down.
• Push through the heel of your front foot.

Common Mistakes

• Allowing the front knee to go past the toes.
• Leaning the torso forward.
• Rounding the back.
• Not engaging the core.
• Using momentum instead of controlled movement.