Dumbbell Assisted Bulgarian Split Squat
Gym Exercise Card
Equipment
The Dumbbell Assisted Bulgarian Split Squat is a unilateral leg exercise that targets the quadriceps and glutes, improving strength, balance, and flexibility. By using a bench to elevate the rear leg, it enhances lower body stability and muscle endurance.
How to do it
- Stand a few feet in front of a bench, facing away from it.
- Hold a dumbbell in each hand and place the top of your rear foot on the bench.
- Lower your body by bending the front knee, keeping the torso upright.
- Push through the heel of the front foot to return to the starting position.
- Repeat for desired reps before switching legs.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Gastrocnemius Gluteus Medius Hamstrings
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