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  • Dumbbell Assisted Bulgarian Split Squat

    Grab a stick of some sort or hold onto something stable (rack, bench).
    Grab a box that is knee height or slightly lower.
    Hold the stick in your right arm, dumbbell in the other and put your right leg on the box.
    Begin your squat by breaking at the knees. Get your knee close to the floor or all the way to the floor. Make sure to keep your chest tall.

  • Dumbbell Front Rack Deficit Reverse Lunge

    Stand on a platform, dumbbells in front rack position, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start

  • Dumbbell Goblet Deficit Reverse Lunge

    Stand on a platform, dumbbell in a goblet position, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start.

  • Dumbbell Deficit Reverse Lunge

    Stand on a platform, dumbbells in both hands, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.
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