Bulgarian Lunges

It’s a Kick Butt Move!

This is an advanced lunge, performing it Bulgarian style with 1 leg allows you to individually target and isolate your leg and glute muscles. Be sure you can complete standard lunges with good form before progressing to the Bulgarian Lunge. Make it more challenging by holding a light to medium weight dumbbell in 1 hand. Begin by adding 1 to 2 sets of 8 to 10 reps (per leg) of these lunges into your next workout. For ultimate toning and sculpting work up to 3 sets of 12 to 15 reps.

Do it Right:

  • Stand on left foot w/ back to bench, position top of right foot on bench, hold dumbbell in right hand and place left hand on hip (if necessary, hold on with left hand for added stability)

    Bend left knee to lower body down as far as possible, keeping your knee directly over your ankle with back straight, chin up & abdominals tight


    Exhale & extend knee to return to starting position to complete 1 rep


Demonstrated by: Tracy Brignola, Title Boxing, Malvern PA

WARNING: You must consult your physician before you begin this or any other exercise program

Be Fit. Be Healthy. Be Happy.