Peak Health

Bulgarian Split Squat

Quadriceps · Abdominals · Calves · Glutes · Hamstrings · Dumbbell

Bulgarian Split Squat, startBulgarian Split Squat, end

How to do it

  1. Stand a couple of feet in front of a bench while holding a dumbbell in each hand at your sides. Reach one foot back and rest the top of it on the bench, with your front foot planted flat. This will be your starting position.
  2. Keeping your chest up and torso upright, bend your front knee and lower your hips until your front thigh is roughly parallel to the floor and your rear knee approaches the ground.
  3. Drive through the heel of your front foot to return to the starting position, keeping the front knee tracking over the toes.
  4. Complete the desired number of repetitions, then switch legs and repeat.
Primary muscle
Quadriceps
Secondary muscles
Abdominals · Calves · Glutes · Hamstrings
Equipment
Dumbbell
Sides
One side at a time

Watch it performed (opens in a new tab)