Not just for Bulgarians

I've always performed lunges as far back in my training as I can remember. The barbell draped across my back, standing in front of a squat rack. Alternatively, I started using the smith machine after my balance was challenged after a torn MCL. Again, alternating each leg for high reps of 20.

I would typically perform my lunges after completing basic staple movement in my leg workout. Leg Presses, Hack Squats Front, and back squats. I felt this would pre-exhaust my quads and hamstrings and allow me to be challenged during my lunge sets. And that always seemed to work.

Fast forward to my high-end Health Club on a typical packed Monday evening. I noticed that all of the flat benches lined up in front of the dumbbell racks were all being used, But not by people using the dumbbells.
Instead, the benches were occupied by young ladies holding dumbbells in each hand with one leg draped over the bench. They lunged each leg at a time for high reps or alternated between legs.

Of course, the first thing that came to my mind was that it doesn't look that challenging, and of course, when are they going to finish so I can use a bench. But, this was not a one-night fling. This bench lunge thing went on night after night. All the young ladies in the gym seemed to be obsessed with this exercise.

I had enough of being a spectator and decided to join the club after weeks of observing. I decided to take on the challenge. I grabbed a set of 25 lb dumbells and stapled over to free-bench, draped a leg over, and started to lung, allowing the dumbells to pull me down and help keep my balance after a set of 15 reps each leg.

Then, I realized what all the fuss was about. This was not only a glute buster, but my respiratory system was surprisingly challenged.

I did make some adjustments to the leg draped over the bench. I chose to keep my toes pressed against the edge of the bench instead of having my ankle lay flat across the bench. Either way will achieve the same glute-busting result. I added another perk to the exercise that I have always used on all of my lunge exercises. I push off on my heel on the way up with the leg that is extended forward. This action really emphasizes the glute muscle being worked and gives the overall movement another dimension of isolation.

This was a great example of always learning something new or, better yet, never judge a book by its cover. Fitness never gets repetitive and stale if you open your mind to trying different workouts and changing things up. For example, I later learned that the correct name for the exercise is the Bulgarian Split Squat. It's now an added staple in my leg routine every few workouts.