Dumbbell bulgarian split squat down position

How To Dumbbell Bulgarian Split Squat

The dumbbell bulgarian split squat allows you to go lower than the regular split squat so you can put more emphasis on your quads.

Target muscles: Quads, Glutes, Inner Thighs

Experience level: Advanced

Equipment Needed: Dumbbells, Flat Bench

In the video below Scott will demonstrate How to do the bulgarian split squat.

Begin the exercise with one foot in front of the bench and your back leg on the bench. You can have your back foot flat or on your toes.

Lower yourself into a deep lunge keeping your chest up and make sure your front knee doesn’t go past your toes. Return to the starting position by pushing with your front heel while keeping your balance with your rear foot. The majority of your weight should be on your front leg.

With your front foot close to the bench it will activate more of your quads. With your front foot farther away from the bench, you will activate more of your glutes.

You can place a pad on the floor to protect your knee from impact. Switch legs when you’re done with your set.

If you want to turn this into a Dumbbell Bulgarian Split Squat simply hold a dumbbell in each hand down at your side. Just like in the picture below.

dumbbell bulgarian split squat








For more dumbbell exercises click here

If you have any questions or comments please leave them below

Best of luck in reaching your fitness goals



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