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.
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.
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