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Bulgarian Split Squat (Dumbbell)

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.

मुख्य मांसपेशी
क्वाड्रिसेप्स
सहायक मांसपेशियां
ग्लूट्सहैमस्ट्रिंग
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डंबल

Bulgarian Split Squat (Dumbbell) कैसे करें

  1. Set up the dumbbell securely and check that everything is stable before you start.

  2. Stand tall with your feet set, chest up, and trunk lightly braced. Take a firm, comfortable grip.

  3. Push your hips back and bend your knees to lower down, keeping your chest up.

  4. Exhale during the effort and inhale as you return. Target: quadriceps.

  5. Do not round your lower back or let your knees cave inward; stop if you feel sharp pain.

टिप्स

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

आम गलतियां

  • 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.

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