You'll hone stability and balance while you build up you body's biggest muscles.

STRONG, POWERFUL GLUTES serve as your athletic engine, propelling you forward on every stride of your morning run and protecting your back whenever you pick up a heavy box or bag (or kid!).

But that’s not all your butt can do: It’s responsible for helping you balance by keeping your hips stable, and you’ll test that stability with this move, the pass-through Bulgarian split squat. Your glutes bear the brunt of the challenge, but your quads, hamstrings, and abs must also work overtime to prevent your torso from shifting. Survive three sets and you’ll have renewed bounce (and balance!) in every step.

The Man Behind the Move

Justin Inman is a Baltimore-based trainer and a member of the Men’s Health Strength in Diversity Initiative, which helps trainers from marginalized communities jump-start their careers with education, mentorship, and visibility.

Hold a kettlebell in your right hand at your chest. Get in a half-kneeling stance, right knee on the floor, right instep on a box or bench behind you. Make sure your left shin is perpendicular to the floor. Tighten your abs and stand up. This is your starting position.

Bend at both knees, lowering your torso until your left thigh is parallel to the floor. Your right knee should be about an inch off the floor, and you may feel a stretch in your right hip flexor and quad.

Tighten your abs and shoulder blades, then lower the kettlebell, relaxing your right hand. Pass the bell under your left thigh to your left hand. Keep your hips and shoulders square to the front as you do this.

Push your butt back slightly, then explosively contract your glute and thrust your hips forward, powering the bell to your left shoulder. Pause, then straighten your left leg. Repeat the process, this time passing the bell from left to right. That’s 1 rep; do 4 to 6. Do 3 sets per leg.

This story originally appears in the September 2022 issue of Men's Health.

Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health in 2017, he served as a sports columnist and tech columnist for the New York Daily News.  

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