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Bulgarian Knee Elevated Deadlift/Hip Hinge

  • Intermediate
  • Hamstrings · Quadriceps · Glutes

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Setup instructions

1) Use a bench or plyo box and position your body to the side of it. Place non working knee on the bench.

2) Hold a dumbbell with an over hand grip on your working sided.

3) Stand tall with core tight, back straight.

Perform instructions

1) Hinge from the hips pushing the working hip back, keeping the knee above the heel.
Keep good back posture and neutral line in the neck

2) Ensure the dumbbell tracks down the front of the thigh until you feel a strtech in the hamstring

3) Drive through your heel and squeeze the hamstring & glute forward until you’re standing.

4) Repeat.