Eagle
Fitness
Bulgarian Split Squat (Dumbbell)
The Bulgarian split squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes. By elevating the rear foot on a bench or step, this move enhances balance, stability, and unilateral leg strength. It's excellent for building lower body strength and improving overall athletic performance.
Primary Muscle Group
Type of Weight
Legs
Dumbbell
1. Setup: Stand a few feet in front of a bench, holding a dumbbell in each hand. Position one foot behind you on the bench.
2. Grip: Hold the dumbbells at your sides with a neutral grip (palms facing your body).
3. Starting Position: Engage your core, keep your chest up, and maintain a straight back. Your front foot should be far enough forward that when you lower down, your knee stays over your ankle.
4. Execution: Lower your back knee towards the ground by bending both knees, ensuring your front thigh becomes parallel to the floor. Keep the front knee aligned with your toes.
5. Return: Push through the heel of your front foot to return to the starting position. Repeat for the desired number of reps, then switch legs.
Diagram of the muscles activated:
