Bulgarian Split Squat (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand a few feet in front of a bench or elevated surface.
   • Hold a dumbbell in each hand at your sides with your arms fully extended.
2. Step 2Position Your Rear Foot
   • Extend one leg back and place the top of your foot on the bench.
   • Ensure your front foot is flat on the ground, about two feet in front of the bench.
3. Step 3Engage Your Core
   • Keep your core tight and your back straight.
   • Focus on maintaining a neutral spine throughout the movement.
4. Step 4Lower Your Body
   • Bend your front knee and lower your body until your thigh is parallel to the ground.
   • Keep your front knee aligned with your ankle and avoid letting it extend past your toes.
5. Step 5Push Back Up
   • Press through your front heel to return to the starting position.
   • Ensure that you maintain control and stability as you rise.
6. Step 6Repeat
   • Complete the desired number of repetitions on one leg before switching to the other leg.
   • Focus on maintaining good form with each repetition.
7. Step 7Finish the Exercise
   • After completing your sets, carefully step back and remove your rear foot from the bench.
   • Place the dumbbells down safely at your sides.