Exercise of the Week - Try a Bulgarian Lunge to target your butt and thighs

This is another one of my favorite exercises.  You can maintain the correct form pretty easily while really working your butt and your thighs.  This exercise has made many many clients whine and whimper but they thank me when they see the results! 

* A small aside....please be careful when you are trying anything on this website.  If you have any abnormal aches and pains, STOP! 

What you need...
A chair

If you are a beginner stick with using just your body, if you've been doing this move for awhile and want to make it more challenging hold a dumbbell in each hand. 

How to do the exercise...
Stand on left leg, 2 or 3 feet in front of the chair
Place the toe of the right foot on seat of the chair, with slight bend in the knee (as you can see in the picture)
Keep your chest up and shoulders back throughout the move
Bend the left knee 90 degrees and the right knee drops down toward the floor
Make sure the left knee doesn't go in front of your toes.  If it does move further away from the chair.
Hold bottom position for 1 count and then return to the start.
Repeat for 10-15 reps and then switch to the other leg.

When doing this exercise you should feel a stretch in the back thigh and hip as you lunge downward.  You should feel the muscle in your front thigh working as your come up from the lunge.  You should feel no pain in your knee, if you do, STOP!

Hopefully this exercise will help get the nice perky butt and toned thighs everyone is always after!!

Enjoy and let me know if you have any questions!!

E-