Dumbell Glute Dominant Bulgarian Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single-leg Bulgarian split squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbell Glute Dominant Bulgarian Split Squat
- Stand a couple of feet in front of a bench or step.
- Place one foot behind you on the bench.
- Lower your body into a squat, ensuring the front knee stays in line with your foot.
- Push through the heel of your front foot to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Leaning too far forward during the squat.
- Allowing the front knee to cave inward.
- Not engaging the core for stability.
Modifications
- Use a smaller range of motion if you experience discomfort.
- Perform the exercise without weights if you are a beginner.
Tips
- Keep your front knee aligned with your ankle.
- Maintain an upright torso throughout the movement.
- Engage your glutes when standing back up.
Dumbell Glute Dominant Bulgarian Split Squat Alternatives
Tags
glutes
squats
legs
dumbbell
strength
muscle building
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