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Bulgarian Split Squat (Dumbbell)

Primary muscle
Quadriceps
Secondary muscles
GlutesHamstrings
Equipment
Dumbbell

Overview

A single-leg squat with your rear foot raised on a bench. It builds the quadriceps and glutes and shows up strength differences between your legs.

How to do it

  1. Stand in front of a bench holding a dumbbell in each hand.

  2. Place the top of your rear foot on the bench behind you.

  3. Step your front foot about a stride forward, keeping your torso upright.

  4. Lower your back knee toward the floor by bending your front knee.

  5. Descend until your front thigh is about parallel to the floor.

  6. Push through your front foot to stand back up.

  7. Complete all reps, then switch legs.

Tips

  • Lean your torso slightly forward to put more work on your glutes.
  • Start with bodyweight until you find a stable foot position.

Common mistakes

  • Placing your front foot too close to the bench.
  • Pushing off your back foot instead of your front leg.
  • Letting your front knee collapse inward.

Similar exercises

All Quadriceps exercises

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