The Avengers and their lean, muscle-bound physiques are set to dazzle the big screen once again. With Marvel’s Avengers: End Game opening this month and with the summer fast approaching, take inspiration from your favourite superhero and forge a blockbuster body for those beach and boat trips.

In this edition of The Avengers workout series, we’re look at the butt-kicking Black Widow and find out how to get her dynamite strength and agility.

Avenger: Black Widow

As a martial arts and espionage expert, building a body like Black Widow requires various physical attributes including balance and lower body strength.

Barbell back squats are most people’s go-to for lower body strength, but the Bulgarian split squat may be the better exercise. You avoid the compressive forces coming through your spine associated with back squats, whilst working your quads and glutes hard. It’s a single leg exercise so carries extra benefits including improved balance, better hip mobility and corrected muscle imbalances.

Dumbbell Bulgarian split squat

4 sets of 8-12 reps

Stand upright with dumbbells in each hand: keep your back tight, core engaged and elevate your back foot on a bench or step. The higher the elevation, the more balance you’ll require. Try different elevations and stick with what works best for you. You can also try different positions for your front foot, adopting the most suitable one.

Lower yourself slowly and with good control until your back knee touches the ground.

Keeping your back tight and core engaged, squeeze your front quad and glute to drive up through your front heel and back to the start position.

You can use this exercise as the primary exercise of a lower body or full body workout, or as an accessory exercise.

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