Try the KB Bulgarian Split Squat Pass Through for Glute Growth


STRONG AND POWERFUL GLUTE serve as an athletic engine, propelling you forward with 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 balance you by keeping your hips stable, and you’ll test that stability with this move, the Bulgarian Crossover Split Squat. Your glutes bear the brunt of the challenge, but your quads, hamstrings, and abs also have to work overtime to keep your torso from shifting. Survive three sets and you’ll find renewed bounce (and balance!) with every step.

The man behind the move

Justin Inman is a Baltimore-based trainer and member of the men’s health Strength in Diversity Initiative, which helps trainers from marginalized communities kick-start their careers through education, mentorship and exposure.

Get a head start

Philippe Friedman

Hold a kettlebell in your right hand across your chest. Get into a half-kneeling position, 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.

take a knee

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Philippe Friedman

Bend both knees, lowering your torso until your left thigh is parallel to the floor. Your right knee should be about 1 inch off the ground and you may feel a stretch in your right hip flexor and quadriceps.

pass it on

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Philippe Friedman

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

Clean Nice

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Philippe Friedman

Push your glutes back slightly, then explosively contract your glutes and drive your hips forward, propelling the bell toward your left shoulder. Pause, then straighten your left leg. Repeat the process, this time passing the bell from left to right. This is 1 repetition; do 4 to 6. Do 3 sets per leg.

This story originally appeared in the September 2022 issue of Men’s Health.

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