Dumbbell Bulgarian Split Squat
Muscle Groups: Quads, Glutes
Dumbbell Bulgarian Split Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Bulgarian Split Squat with proper form and technique.
- 1
Stand about two feet in front of a bench with a dumbbell in each hand, arms by your sides.
- 2
Place one foot on the bench behind you, keeping your chest up and core tight.
- 3
Lower your body by bending the front knee until your thigh is parallel to the ground. Keep your back knee hovering just above the floor.
- 4
Push through the front heel to return to the starting position.
Tips for Success
These tips will help you perform Dumbbell Bulgarian Split Squat safely and effectively while maintaining proper form.
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Ensure your front knee stays aligned with your ankle to prevent injury.
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Keep your back straight and avoid leaning forward during the squat.
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Start with lighter weights to focus on form before increasing weight.
Secondary Muscles
While Dumbbell Bulgarian Split Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Bulgarian Split Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Bulgarian Split Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
