Dumbbell Assisted Bulgarian Split Squat
Description
The dumbbell assisted Bulgarian split squat uses a wall, post, or sturdy support for the free hand during a single-arm Bulgarian split squat. The hand support reduces the balance demands of the standard split squat, allowing beginners to focus on the strength pattern. It is a strong stepping stone to free-standing Bulgarian split squats.
Muscle Group
Equipment Required
Dumbbell Assisted Bulgarian Split Squat Instructions
- Position a bench or box behind your standing position.
- Stand near a stable wall, post, or rack for hand support.
- Hold a dumbbell in your right hand and place your left hand on the support.
- Place the top of your left foot on the bench behind you.
- Stand tall with most of your weight on the front leg.
- Brace your core and lower into a split squat by bending the front knee.
- Use the support hand for light balance assistance as needed.
- Drive through the front foot to stand back to the starting position. Switch sides.
Dumbbell Assisted Bulgarian Split Squat Form & Visual
Dumbbell Assisted Bulgarian Split Squat Benefits
- Beginner-friendly Bulgarian split squat
- Reduces balance demands
- Allows focus on the strength pattern
- Stepping stone to free-standing version
- Builds single-leg strength
- Useful for rehab or movement re-education
Dumbbell Assisted Bulgarian Split Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
Dumbbell Assisted Bulgarian Split Squat Variations & Alternatives
- Bulgarian Split Squat
- Dumbbell Bulgarian Split Squat
- Reverse Lunge
- Step Up
