Bulgarian Split Squat

Bulgarian Split Squat

Difficulty

Intermediate

Category

Strength

Target Muscle

Quads

Secondary Muscles

glutes, hamstrings, calves

Equipment

Dumbbell

Body Part

Upper legs

The dumbbell single leg split squat is a unilateral lower body exercise that targets the quadriceps, with secondary emphasis on the glutes, hamstrings, and calves. It requires balance, coordination, and strength, as one leg is elevated and the movement is performed with added resistance from dumbbells.

The dumbbell single leg split squat is a unilateral lower body exercise that targets the quadriceps, with secondary emphasis on the glutes, hamstrings, and calves. It requires balance, coordination, and strength, as one leg is elevated and the movement is performed with added resistance from dumbbells.

The dumbbell single leg split squat is a unilateral lower body exercise that targets the quadriceps, with secondary emphasis on the glutes, hamstrings, and calves. It requires balance, coordination, and strength, as one leg is elevated and the movement is performed with added resistance from dumbbells.

How to Do the Bulgarian Split Squat

How to Do the Bulgarian Split Squat

How to Do the Bulgarian Split Squat

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step. Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground. Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs and repeat.

Related Exercises

Related Exercises

All fours squad stretch

Assisted prone lying quads stretch

Backward jump

Balance board

Band one arm single leg split squat

Band single leg split squat

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