Intermediate
Dumbbell Bulgarian Split Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Bulgarian Split Squat strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.
Exercise Instructions
-
Step 1
Holding a pair of dumbbells to your side, stand with your back to the edge of the bench. There should be a distance of three to four feet between you and the bench. -
Step 2
Stretch one leg behind you and place the top of your foot on the bench so that your body is supported by only one leg. -
Step 3
Keeping your torso upright, inhale and squat down with your supporting leg until your back knee almost touches the floor. -
Step 4
Exhale as you return to the starting position, pushing off with your heel. -
Step 5
Repeat for the specified number of repetitions. Repeat the exercise with the opposite leg.
Muscle Groups
Dumbbell Bulgarian Split Squat targets Abs, Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Keep your torso upright.
- Keep the foot flat on the floor and the knee and foot of the supporting leg pointing forward.
- When squatting, the front knee should not pass through the toes.
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.