Dumbbell Bulgarian Split Squat

oec:dumbbell-bulgarian-split-squat

A unilateral squat variation performed with the rear foot elevated on a bench while holding dumbbells at the sides.

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Also called: Bulgarian Squat with Dumbbells, Dumbbell Rear-Foot-Elevated Split Squat, DB RFESS

How to do it

Stand about two to three feet in front of a flat bench holding a dumbbell in each hand with arms extended at your sides.
Reach one foot back and place the top of the foot or toes securely on the bench.
Position your front foot flat on the floor so that your hips and shoulders are square and facing forward.

Lower your body under control by bending the front knee and hip, descending until the front thigh is roughly parallel to the floor.
Keep your torso tall with a slight forward lean to match hip mechanics.
Drive through the midfoot and heel of the front leg to extend the hip and knee back to the starting position.

Inhale as you descend into the squat and exhale forcefully as you drive up to the top.

Front foot placed too close to the bench, jamming the front knee excessively forward and lifting the heel.: Step out far enough so your front heel remains firmly planted throughout the movement.
Excessive hyperextension of the lumbar spine.: Maintain a braced core and allow a natural, slight forward lean of the torso.
Front knee caving inward into valgus collapse.: Actively push the working knee out in line with the second and third toes.

Master the movement with bodyweight before adding external load to ensure stability.
If you lose balance, drop the dumbbells to the sides rather than twisting your torso.

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