Dumbell Contralateral Glute Dominant Bulgarian Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Gluteus Medius, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Contralateral Bulgarian Split Squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbell Contralateral Glute Dominant Bulgarian Split Squat
- Stand a few feet in front of a bench with a dumbbell in each hand.
- Place one foot on the bench behind you.
- Lower your body into a lunge by bending your front knee, keeping your chest up and core tight.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions and switch legs.
Common Mistakes
- Letting the front knee cave inwards.
- Rounding the back during the squat.
- Not fully extending the rear leg.
Modifications
- Perform the squat without weights to focus on form.
- Use a bench for additional support if balance is an issue.
Tips
- Keep your front knee aligned with your foot.
- Engage your core to maintain balance throughout the movement.
- Use a lighter dumbbell to master the form before increasing weight.
Dumbell Contralateral Glute Dominant Bulgarian Split Squat Alternatives
Tags
glutes
legs
strength
bulgarian split squat
dumbbell
fitness
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
