Elitefts™ Sponsored Pro Bodybuilder Mark Dugdale demonstrates how to perform a brutal drop set of Bulgarian Split Squats.

The Setup:

  • Lower the bar on a Smith Machine to mid-shin and place a thick pad on it.
  • Position one leg forward and the second leg split back with my foot/shin resting on the pad.
  • Grab a dumbbell with one hand.
  • Use the other hand to hold onto a bench that you place in front of you for balance and stability.

Keys to Success:

  • Begin the descent by flexing your knee and hip to lower your body down.
  • Maintain a tight core throughout the movement.
  • Keep the knee in line with the foot as you perform the exercise.
  • At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Mountain Dog Intensity Technique:

Drop Set 4 x 10 reps with desired starting weight + 10-second iso-hold -> drop 20lbs x 10 reps + another 10-second iso-hold -> drop 20lbs x 10 reps + another 10-second iso-hold -> drop 20lbs x 10 reps + 10-second iso-hold.

*This is an advanced movement so be prepared.