How to perform Dumbbell Bulgarian Split Squat with proper form
Setup
- Equipment Needed: Two dumbbells and a bench or stable surface.
- Positioning: Stand a few feet in front of the bench. Place one foot on the bench behind you.
Execution
- Foot Placement: Ensure your back foot is secured on the bench with the top of your foot resting on it.
- Stance: Keep your front foot flat on the ground, about 2-3 feet in front of you.
- Brace Core: Engage your core to stabilize your torso throughout the movement.
Movement
-
Lowering Phase:
- Inhale as you lower your body by bending your front knee.
- Keep your front knee aligned with your ankle; don't let it extend past your toes.
- Your back knee should be heading towards the ground.
-
Depth: Lower until your front thigh is parallel to the ground, or slightly below, while keeping your back knee off the floor.
-
Rising Phase:
- Exhale as you push through your front heel to rise back to the starting position.
- Maintain balance and control throughout the movement.
Tips
- Posture: Keep your chest lifted and your back straight.
- Weight Distribution: Keep your weight centered in your front foot.
- Breathing: Remember to breathe: inhale while lowering, exhale while rising.
- Repetitions: Perform the desired number of repetitions, then switch legs.
Common Mistakes
- Letting the front knee cave inward.
- Leaning too far forward; keep a straight back.
- Using too much weight, compromising form.
By following this guide, you can perform the Dumbbell Bulgarian Split Squat effectively while minimizing the risk of injury.
Exercises
![](/externalimages/exercises/single/small/calfpressonlegpress_leveragemachine_single_small.png)
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
![](/externalimages/exercises/single/small/calfpressonseatedlegpress_leveragemachine_single_small.png)
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
![](/externalimages/exercises/single/small/seatedcalfraise_barbell_single_small.png)
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
![](/externalimages/exercises/single/small/seatedcalfraise_dumbbell_single_small.png)
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
![](/externalimages/exercises/single/small/seatedcalfraise_leveragemachine_single_small.png)
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
![](/externalimages/exercises/single/small/standingcalfraise_barbell_single_small.png)
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
![](/externalimages/exercises/single/small/standingcalfraise_cable_single_small.png)
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
![](/externalimages/exercises/single/small/standingcalfraise_dumbbell_single_small.png)
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
![](/externalimages/exercises/single/small/standingcalfraise_bodyweight_single_small.png)
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
![](/externalimages/exercises/single/small/standingcalfraise_leveragemachine_single_small.png)
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
![](/externalimages/exercises/single/small/boxsquat_barbell_single_small.png)
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
![](/externalimages/exercises/single/small/boxsquat_dumbbell_single_small.png)
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
![](/externalimages/exercises/single/small/bulgariansplitsquat_dumbbell_single_small.png)
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
![](/externalimages/exercises/single/small/clean_barbell_single_small.png)
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
![](/externalimages/exercises/single/small/cleanandjerk_barbell_single_small.png)
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
![](/externalimages/exercises/single/small/deadlift_barbell_single_small.png)
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
![](/externalimages/exercises/single/small/deadlift_cable_single_small.png)
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
![](/externalimages/exercises/single/small/deadlift_dumbbell_single_small.png)
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
![](/externalimages/exercises/single/small/deadlift_smith_single_small.png)
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
![](/externalimages/exercises/single/small/deadlift_band_single_small.png)
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms