Dumbbell Bulgarian Split Squat
10 reps
Lower your back knee toward the floor, then drive up through your front leg.
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QUADS
Dumbbell Bulgarian Split Squat
A single-leg squat with the rear foot elevated on a bench and a dumbbell in each hand, primarily loading the quads. The dumbbells add resistance without the mobility and positioning demands a barbell puts on your torso, so you can push the working leg hard while staying upright and balanced.
How to do it
- 1
Stand tall with a dumbbell resting beside each hip, palms facing in.
- 2
Extend one leg back and rest the top of that foot on a bench.
- 3
Bend both knees to lower your back knee toward the floor while keeping your torso upright.
- 4
Sink until your front thigh is roughly parallel to the ground.
- 5
Drive up through your front leg to return to the start.
- 6
Finish your reps, then switch sides and repeat.