Dumbbell Bulgarian Split Squat overview
The Dumbbell Bulgarian Split Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and engages the stabilizing muscles. This variation of the squat adds an extra challenge by requiring balance and stability. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Dumbbell Bulgarian Split Squat in your lower body training routine.
The Dumbbell Bulgarian Split Squat primarily targets the quadriceps, hamstrings, glutes, and engages the stabilizing muscles.
Dumbbell Bulgarian Split Squat – how to perform
- Step 1: Stand facing away from a bench or elevated surface, holding a dumbbell in each hand by your sides.
- Step 2: Place one foot behind you on the bench, ensuring the top of your foot is resting on the surface. *
- Step 3: Position your front foot far enough forward so that when you lower into the squat, your knee remains directly above your ankle. *
- Step 4: Engage your core, keep your chest up, and maintain a neutral spine. *
- Step 5: Inhale and lower your body by bending your front knee, lowering your back knee towards the ground. *
- Step 6: Descend until your front thigh is parallel to the ground or as low as your flexibility allows, ensuring your knee tracks in line with your toes. *
- Step 7: Exhale and push through your front heel to return to the starting position, fully extending your front hip and knee.
Perform each repetition with controlled movements, focusing on the engagement of the lower body muscles and maintaining balance.
Starting position
Final position
Exercise Tips
- Ensure proper alignment of your front knee over your ankle to prevent excessive stress on the joints.
- Keep your chest up and your gaze forward throughout the movement.
- Control the descent and ascent to maximize muscle engagement and stability.
- Use a weight that challenges you while allowing for proper form.
Variations
- Bodyweight Bulgarian Split Squat: Begin without weights to master the movement and focus on stability.
- Rear Foot Elevated Split Squat: Use a higher bench or platform to increase the range of motion.
- Dumbbell Goblet Bulgarian Split Squat: Hold a single dumbbell at chest level for an alternative grip and muscle engagement.
- Pulse Bulgarian Split Squat: Perform small pulsing movements at the bottom of the squat for added intensity.