How to Do
How to Do Dumbbell Bulgarian Split Squat
The dumbbell bulgarian split squat should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell bulgarian split squat.
Beginning
Beginning Dumbbell Bulgarian Split Squat
1. Set up in a split stance with dumbbells by your sides, holding them with a neutral grip.
2. To increase range of motion, place the back foot on a bench or circular pad.
3. Begin descending by flexing your front knee and continuing until your rear knee is directly beneath your hip.
Movement
Dumbbell Bulgarian Split Squat Movement
1. With your arms fully stretched at your sides and palms facing each other, hold a dumbbell in each hand. Place the instep of your back foot on a bench with your feet hip-width apart. The distance between your feet should be about three feet.
2. Lower your hips to the floor, bringing your back knee close to the ground. To return to the starting position, pause and drive through your front heel.
Benefits
Dumbbell Bulgarian Split Squat Benefits
It strengthens the quadriceps, hamstrings, glutes, and calves, among other leg muscles. Additionally, because this is a single-leg exercise, your core is forced to work overtime to keep you balanced.
