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Rear Leg Raised Lunge Exercise Tutorial
Rear Leg Raised Lunge Exercise Tutorial

Find out how to do a Rear Leg Raised Lunge with correct form and technique

Ben avatar
Written by Ben
Updated over a week ago

A Rear Leg Raised Lunge, also known as a Bulgarian Split-Squat, activates the glutes, hamstrings and quadriceps in addition to working the core to maintain balance on one leg. This exercise also works your hips through a great range of motion and is very useful for runners to reduce the risk of overuse injuries.

This exercise is performed by placing your rear leg on a block or chair so that the ankle is over the end of the block and can move freely without interference from the block. The front foot should be below the hips and placed flat on the ground. Then you should bend your front leg allowing your rear leg's knee to move towards the ground, before pushing yourself back up again.

A woman doing a Bulgarian split squat carrying a dumbbell

To progress the movement you can add a dumbbell or kettlebell. You can either allow the weight to hang in your opposite arm to front leg or hold it up by your shoulder.

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