Bulgarian Split Squat with Dumbbells
- Intermediate
- Quadriceps · Hamstrings · Glutes
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Setup instructions
1) Place a stool/bench/chair on the floor.
2) Face away from the platform and take a step or 2 in front.
3) Hold the weights by your side - let them hang by your waist.
4) Place your right leg behind you and rest it on the platform. This foot should be in contact with it at all times. You won't move from this position.
5) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.
Note: You can rest your rear foot flat or with an elevated heel. A flat foot can make it easier to balance - it's preference.
Perform instructions
1) Bend both knees so your right is as near to the ground as your range allows.
2) Press into your left heel and drive back to the starting position.
3) Repeat.
Anatomy
Equipment
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Health benefits
Muscular Endurance · Strength
Skills
Balance · Power
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