Dumbbell Bulgarian Split Squat
Gym Exercise Card
Equipment
The Dumbbell Bulgarian Split Squat is a unilateral lower body exercise that emphasizes strength and stability. By elevating the rear foot on a bench or similar surface, the exercise targets the quadriceps, glutes, and stabilizing muscles. It enhances balance and coordination while promoting muscle growth and symmetrical development.
How to do it
- Stand a few feet in front of a bench, holding dumbbells at your sides.
- Place the top of your rear foot on the bench behind you.
- Lower your hips toward the floor by bending your front knee.
- Keep your torso upright and maintain balance as you descend.
- Push through your front heel to return to the starting position.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Gluteus Medius Hamstrings Soleus
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