Dumbbell Bulgarian split squat
- Hold a dumbbell in each hand with your arms at your sides. Stand about two feet in front of a bench.
- Extend one leg back and place the top of your foot on the bench. Your front foot should be planted firmly on the floor.
- Keeping your torso upright, lower your hips until your front thigh is parallel to the floor.
- Drive through your front heel to push yourself back to the starting position. Complete all reps on one side before switching to the other.
Tips
- Position your front foot far enough forward so that your knee tracks over your toes and does not travel well past them as you lower into the squat.
- Keep your torso upright throughout the movement by holding the dumbbells at your sides rather than letting them drift forward.
- Lower your hips straight down in a controlled manner until your front thigh reaches roughly parallel to the floor, then drive through your front heel to return to the start.
Common mistakes
- Placing the front foot too close to the bench causes the knee to travel excessively forward and makes it difficult to lower the hips straight down.
- Leaning the torso forward as you descend shifts the movement away from the upright position described in the instructions and reduces the demand on the front leg.
- Allowing the rear foot to roll off the bench or shift during the set disrupts your base of support and changes the intended movement pattern.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
