Dumbbell Bulgarian Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Magnus, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.4
- Alternate Names
- Bulgarian Split Squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Bulgarian Split Squat
- Stand a few feet in front of a bench with a dumbbell in each hand.
- Extend one leg back and place the top of your foot on the bench.
- Lower your body until your front thigh is parallel to the floor.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Allowing the front knee to collapse inward.
- Not lowering the back knee far enough.
- Leaning forward excessively without engaging the core.
Modifications
- Place a block under your back foot for extra support.
- Use a chair for balance if needed.
Tips
- Keep your front knee aligned over your ankle throughout the movement.
- Lower your back knee towards the ground without touching it.
- Engage your core to maintain balance.
Dumbbell Bulgarian Split Squat Alternatives
Tags
thighs
glutes
strength
squat
dumbbells
balance
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