Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat Instructions
- Stand with your back facing a bench or elevated surface, holding a dumbbell in each hand.
- Place the top of your left foot on the bench behind you, with your right foot planted firmly on the ground in front of you.
- Lower your body down into a lunge position, keeping your chest up and your core engaged.
- As you lower, bend your right knee to a 90-degree angle, making sure your knee does not extend past your toes.
- Push through your right heel to stand back up to the starting position.
- Repeat for the desired number of reps, then switch legs and repeat on the other side.
Dumbbell Bulgarian Split Squat Form & Visual
Dumbbell Bulgarian Split Squat Benefits
- Strengthens biceps and shoulders
- Improves grip strength
- Targets multiple muscle groups in one exercise
- Can be done with minimal equipment
- Can be modified for different fitness levels
Dumbbell Bulgarian Split Squat Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core (stabilizer muscles)
Dumbbell Bulgarian Split Squat Variations & Alternatives
- dumbbell-bulgarian-split-squat with front foot elevated
- dumbbell-bulgarian-split-squat with back foot elevated
- dumbbell-bulgarian-split-squat with isometric hold at bottom
- dumbbell-bulgarian-split-squat with jump at top
- dumbbell-bulgarian-split-squat with alternating legs
