Bulgarian Split Squat

Equipment: Dumbbell Primary muscle: Quadriceps Category: isolation Movement: push

Glutes Hamstring Upper Front

Bulgarian Split Squat Strength Standards → Calculate Your Bulgarian Split Squat 1RM →

How to Perform Bulgarian Split Squat

Stand a couple of feet in front of a bench and place the top of one foot behind you on the bench. Hold a dumbbell in each hand at your sides or keep your hands by your hips. Keep your torso upright and your core engaged. Lower your body by bending your front knee while your back knee moves toward the floor. Descend until your front thigh is roughly parallel to the ground or as low as comfortable. Push through the heel of your front foot to return to the starting position. Complete all repetitions on one leg before switching sides.