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

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.

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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