A bodybuilding exercise to train the quads, the glutes, hip muscles as well as the muscles in the pelvis. You will need free weights and a step to perform this exercise, but can still be done at home (or at a gym of course). By doing this exercise, you may see fat loss around the hips, buttocks and thighs, as well as muscle definition in your behind. Using the step allows for more gains than the standard lunge because the foot is raised. This exercise is also called Bulgarian split lunges.

Body Parts

  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris


  • Hold the weights alongside the legs with the thumbs pointing forward.
  • Place the feet so the hips form a 90 degree angle.
  • Place one foot forward with the toes pointing forward.
  • Press the toes of back foot on a step.
  • Keep the back straight.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Bend the knees to a 90 degree angle.
  • Lower until the front leg forms a 90 degree angle.
  • Keep the back straight.
  • Keep the weight on the front foot.
  • The forward knee must not pass toes.


Always look forward. Never curve the back. Keep the abdominals contracted. Never let the front of the knees pass the toes. Keep the middle of the knee cap aligned with the 2nd toe. Never lock the knees. Keep the weight on the front foot.