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Related variationDumbbell Single Arm Bulgarian Split Squat With Hand Support
Easier regressionBulgarian Split Squat
Related variationBody Weight Bulgarian Split Jumps
Related variationDumbbell Deficit Bulgarian Split Squat
Related variationDumbbell Goblet Bulgarian Split Squat
Related variationDumbbell Rear Foot Elevated Split SquatOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Hold one cable handle and place the rear foot securely on a bench with the front foot far enough forward for balance.
- 02Square your hips, brace your trunk against the offset cable pull, and keep the front foot fully planted.
- 03Lower your body by bending the front knee and hip while the rear knee travels toward the floor.
- 04Descend only as far as you can keep the front knee aligned with the toes and your pelvis controlled.
- 05Drive through the front foot to stand, complete the set on that side, and then change legs and hands as prescribed.
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Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Related variationDumbbell Single Arm Bulgarian Split Squat With Hand SupportEasier regressionBulgarian Split SquatRelated variationBody Weight Bulgarian Split JumpsRelated variationDumbbell Deficit Bulgarian Split SquatRelated variationDumbbell Goblet Bulgarian Split SquatRelated variationDumbbell Rear Foot Elevated Split SquatKeep exploring
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