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Easier regressionBulgarian Split Squat
Related variationDumbbell Deficit Suitcase Split Squat
Easier regressionDumbbell Rear Foot Elevated Split Squat
Related variationBody Weight Bulgarian Split Jumps
Related variationDumbbell Goblet Bulgarian Split Squat
Related variationDumbbell Single Arm Bulgarian Split Squat With Hand SupportOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Stand with your front foot on a low stable platform, rear foot supported on a bench, and dumbbells at your sides.
- 02Set enough distance between the supports for balance, square your hips, and brace your trunk.
- 03Lower straight down through the extra deficit range while keeping the front foot fully planted.
- 04Stop at the deepest controlled position before your pelvis twists or your front knee loses alignment.
- 05Drive through the front foot to stand on the platform, then complete the set before switching legs.
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Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Easier regressionBulgarian Split SquatRelated variationDumbbell Deficit Suitcase Split SquatEasier regressionDumbbell Rear Foot Elevated Split SquatRelated variationBody Weight Bulgarian Split JumpsRelated variationDumbbell Goblet Bulgarian Split SquatRelated variationDumbbell Single Arm Bulgarian Split Squat With Hand SupportKeep exploring
Alternatives
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