One of the top-5 ideal-exercise factors is unilateral movements—training one limb at a time. That’s because the focus on a single target muscle gets you more fast-twitch recruitment…
But training one side at a time can be difficult with lower-body muscles if you don’t have machines. For example…
There are balance issues when you do lunges or one-leg squats. Old guys like me can end up flat on the floor with the dog doing a back-leg salute on my bald spot.
A recent post from Paul Carter (@liftrunbang1) showed an excellent solution. It was his take on the Bulgarian squat that I call the Bulgarian lunge. Here’s me demonstrating…
It’s a fantastic alternative to step-back lunges for the glutes. Yes, you get some quad involvement, but here are some tips to make it more glute-centric:
1) Lean forward as you lower to force the butt into prime-mover action.
2) Brace your working foot against the bench’s base for stability.
3) Grip the top of the 45-degree incline bench with your non-working-side hand.
4) If you need more resistance, hold a dumbbell in your working-side hand.
Balance is no longer an issue—but I lock the dog out just in case. I do Bulgarian lunges AFTER sissy squats, one-leg leg curls, and calves. It’s a great exercise for glute and quad size.
Note: For more ideal-exercise analysis as well as the best add-on moves, see The Ultimate-Mass Exercise Guide, free with Old Man Young Muscle 2.