Bulgarian Split Squat with Dumbbells

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Watch Bulgarian Split Squat with Dumbbells

Bulgarian Split Squats with Dumbbells

Technique

How to perform Bulgarian Split Squat with Dumbbells

1. Hold a dumbbell in each hand beside your body and stand in front of a bench.
2. Rest the top of one foot on the bench and place the front foot where it can stay fully planted.
3. Keep the dumbbells beside you and the torso controlled as you bend the front hip and knee.
4. Lower without bouncing or pushing yourself up with the bench-supported foot.
5. Press through the full front foot to extend the hip and knee and return.
6. Finish the set, lower the weights under control and repeat with the other leg forward.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.