Strength

Dumbbell Bulgarian Split Squat

The Dumbbell Bulgarian Split Squat is a lower body workout for legs and glutes. It involves a lunge-like motion with dumbbells, enhancing strength, balance, and leg muscle development. One rep includes both sides.
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Dumbbell Bulgarian Split Squat instructions
Step-by-step instructions
1
Place a sturdy chair or bench behind you. Stand with your back to the chair.
2
Take a step forward and place the top of one foot on the chair behind you.
3
Hold a dumbbell in each hand with your arms hanging at your sides.
4
Bend your front knee and lower your body as if you are lunging, until your back knee almost touches the floor.
5
Push yourself back up to standing position and repeat for the programmed number of reps. Be sure to keep your front knee in-line with your toe.
Place a sturdy chair or bench behind you. Stand with your back to the chair.
Take a step forward and place the top of one foot on the chair behind you.
Hold a dumbbell in each hand with your arms hanging at your sides.
Bend your front knee and lower your body as if you are lunging, until your back knee almost touches the floor.
Push yourself back up to standing position and repeat for the programmed number of reps. Be sure to keep your front knee in-line with your toe.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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