How To Do A Dumbbell Bulgarian Split Squat

  • Stand with feet hip width apart. Hips point forward.
  • Lift lift one leg onto bench as shown in video.
  • Maintain neutral spine.
  • Grab the dumbbells and place them at your sides. Brace the core.
  • Place most of your weight on the supporting leg.
  • Drop the knee down until it is 1-2 inches off the ground maintaining a slight forward torso angle.
  • At the bottom of the movement the knee angle on supporting leg is positioned slightly behind the toes.
  • Repeat for desired number of repetitions.
  • Change sides and repeat exercise. Maintain good posture throughout.
  • Repeat for the desired number of repetitions on opposite leg.
MODIFICATIONS: 1) Place one or two hands on a wall for support. 2) Perform the exercise without equipment.
TECHNIQUE: 1) Avoid lifting the heel on the supporting foot. 2) The knee on the supporting leg should not collapse inward while lowering. 3) For good balance, the foot on the bench should lie flat. 4) Adjust the height of the bench so that it’s in line with your knee. 5) Avoid rocking back. 6) Keep knee slightly behind toes. 7) Standing too far away from the bench will cause loss of balance. 8) To avoid loss of balance, have someone hand you the dumbbells, or place them on a nearby bench.

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