Advanced Lower Body J: Bulgarian Split Squat Pulse & Single-Leg RDL

The workout

1. 1

   Wall Hip Flexor Stretch with Overhead Reach

   30s

   Stretch hip flexors while reaching overhead. Improves hip and spine mobility.

2. 2

   Glute Bridge Walkouts with Band

   30s

   Walk feet out slowly while holding band tension. Engages glutes and hamstrings.

3. 3

   Dynamic Lateral Lunge to Knee Drive

   30s

   Lunge sideways and drive knee up. Preps hips and core.

4. 4

   Dumbbell Bulgarian Split Squat to Pulse

   3 × 10

   Add small pulses at bottom. Increases quad and glute burn.

5. 5

   Dumbbell Single-Leg RDL to Knee Drive

   3 × 10

   Hinge then drive knee up. Improves unilateral strength and balance.

6. 6

   Weighted Side Lunge with Curl

   3 × 10

   Curl during lateral movement. Adds upper-body challenge.

7. 7

   Dumbbell Glute Bridge to Pullover

   3 × 10

   Bridge up while pulling dumbbell overhead. Hits glutes and lats.

8. 8

   Standing Dumbbell Calf Raise with Pause

   3 × 15

   Pause at top for control. Builds explosive calf strength.

9. 9

   Standing Hamstring Stretch with Arm Reach

   30s

   Bend at hips and reach arms forward. Stretches full posterior chain.

10. 10

    Half-Kneeling Quad and Hip Opener

    30s

    Sink into stretch while twisting torso. Opens hips and improves posture.