The dumbbell Bulgarian split squat is a unilateral lower body exercise that effectively targets the quadriceps, glutes, and hamstrings. Using dumbbells provides better balance control and allows for natural arm positioning while challenging core stability.
Step by step guide:
- Hold a dumbbell in each hand at your sides.
- Stand about 2-3 feet in front of a bench or elevated platform.
- Place the top of your back foot on the bench behind you.
- Position your front foot at a distance that allows for proper knee alignment.
- Keep your chest up and core engaged.
- Lower your body by bending your front knee until your back knee nearly touches the floor.
- Push through your front heel to return to the starting position.
- Complete all reps on one leg before switching.
- Perform 8-12 repetitions per leg for 3-4 sets.
Tips
Keep your torso upright throughout the movement. Ensure your front knee tracks over your toes. Focus on balance and control. Start with lighter weights to master form. Keep your core engaged to maintain stability.
Benefits
This exercise develops single-leg strength, improves balance and coordination, corrects muscle imbalances between legs, enhances core stability, and increases hip mobility. It’s excellent for developing functional lower body strength and preventing injuries.
Prevention
Don’t let your front knee extend beyond your toes. Maintain proper posture throughout the movement. If you experience knee pain, check your stance width and form. Begin with bodyweight only if you’re new to the exercise.
