Dumbbell Deficit Bulgarian Split Squat

How to perform it

Step-by-step instructions

1. 01Stand with your front foot on a low stable platform, rear foot supported on a bench, and dumbbells at your sides.
2. 02Set enough distance between the supports for balance, square your hips, and brace your trunk.
3. 03Lower straight down through the extra deficit range while keeping the front foot fully planted.
4. 04Stop at the deepest controlled position before your pelvis twists or your front knee loses alignment.
5. 05Drive through the front foot to stand on the platform, then complete the set before switching legs.