Bulgarian Split Squat Hold
Tim Liu, CSCS, told POPSUGAR that he likes Bulgarian split squat holds because they help build knee stability and also work the glutes. You should be holding the 90-degree position that your front leg makes at the bottom of the exercise.
- Hold a dumbbell in each hand (or you can do this exercise without weights). Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower toward the ground until your right leg is at a 90-degree angle.
- Liu suggests holding this for 10 seconds either before or after performing 10 to 12 reps of traditional Bulgarian split squats.