Booty Boost #7 – Bulgarian Split Squats

This is honestly the toughest exercise in the 8-week Booty Boost Challenge.  It looks easy.  Just wait until you try it.  This is the exercise my clients give me the “I hate you Lisa for making me do this” look.  But then their butts and thighs look better and they’re happy.

Each week I’ll be posting a new glutes/leg exercise that I do with my clients and as part of my own bodybuilding/bikini competition fitness routine.  Here is exercise 7.

General notes:

Do 3 sets with 10-12 reps of each exercise, with a 45 second rest between each set.  The goal is to find the right weigh for your body.  If it feels like you can do another 5 reps, then the weight is too light.  If you can barely lift more than 6 reps, the weight is too heavy.  If you feel exhausted by the last rep but are able to complete all 10-12 reps, then you have the right weight!

You may note that in some of these videos I’m scowling; that’s because these exercises are tough!!!  Fitness is not always pretty 😉

Bulgarian Split Squats

With a dumbbell in each hand put your left foot on a bench and jump the right foot forward so you are almost in a split position.  Bend down keeping your front knee at a 90 degree angle.   They work your quads but if you focus on pushing through your heels while keeping your hips back you will feel it in your glutes too.

And remember, not all exercises are right for everyone.  You should always talk to your doctor first before doing any exercise program.  The exercises here are meant for information only 🙂


If you are interested in signing up for my online personal training programs, click here to order now: SLI Method.  Local to Austin and want to train with me?  Email me at

Lisa 🙂shes-losing-it-logo-lisa-traugott

Lisa Traugott is a Mom’s Choice Award winning writer, fitness blogger, wife and mom of two….and Original Cast Member of AMERICAN GRIT, starring John Cena, on FOX!!! (c) 2012-2017 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, video, and artwork, may be reproduced or copied without written permission.

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