Dumbbell Bulgarian Split Squat
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Lower back, Abs
- Equipment
- Dumbbell
- Movement pattern
- Single Leg
Steps
- 1 Stand a comfortable distance in front of a flat bench, holding a dumbbell in each hand with a neutral grip. Place the top of one foot on the bench behind you.
- 2 Keeping your torso upright, lower your body by bending your front knee and hip, allowing your back knee to drop towards the floor.
- 3 Continue lowering until your front thigh is parallel to the floor or as deep as comfortable.
- 4 Drive through your front heel to extend your knee and hip, returning to the starting standing position.
- 5 Complete all repetitions on one side, then switch legs and repeat the movement.
