Dumbbell Bulgarian Split Squat

The dumbbell Bulgarian split squat is a single-leg strength exercise that targets the quads, glutes, and hamstrings. Performing the exercise with dumbbells ensures muscular balance on both sides of the body.


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    Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing each other. With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart.
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    Lower your hips toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position.

Trainer’s Tips

  • Do not bend the torso excessively forward. Keep your chest up.
  • Make sure you descend into the squat with your hips, as opposed to jutting the knee forward.
  • Do not let the knee of the grounded leg cave inward.