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Easier regressionBulgarian Split Squat
Related variationDumbbell Rear Foot Elevated Split Squat
Related variationKettlebell Rack Bulgarian Split Squat
Related variationBody Weight Bulgarian Split Jumps
Related variationDumbbell Deficit 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
- 01Hold one dumbbell vertically at your chest and place the top of your rear foot on a stable bench.
- 02Position the front foot far enough forward to descend without losing heel contact or balance.
- 03Lower your body by bending the front knee and hip while the rear knee travels toward the floor.
- 04Keep the dumbbell close, your torso controlled, and the front knee aligned with the toes.
- 05Drive through the front foot to return to the top and 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 Rear Foot Elevated Split SquatRelated variationKettlebell Rack Bulgarian Split SquatRelated variationBody Weight Bulgarian Split JumpsRelated variationDumbbell Deficit Bulgarian Split SquatRelated variationDumbbell Single Arm Bulgarian Split Squat With Hand SupportKeep exploring
Alternatives
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