Dumbbell Bulgarian split squat
- Intermediate
- Dumbbells
- Unilateral
Drop straight down, weight on the front leg
Muscles worked
- Primary:
- Quads
- Secondary:
- Core, Glutes
How to do it
- Rear foot on a bench, dumbbells at your sides.
- Lower by bending the front knee until the thigh is parallel.
- Push through the front heel to come up.
Common mistakes
- Letting the front knee travel too far forward (knee takes all the load).
- Leaning to one side.
Tips
- Unilateral: great for fixing asymmetries and for runners.
- More upright torso = more quads; more leaned = more glutes.