Bulgarian Split Squat (Dumbbell)

A unilateral compound leg exercise where one leg is elevated behind you on a bench while the front leg performs a squat, using dumbbells to increase intensity.

Instructions

1. Stand with your back to a bench or elevated platform, holding a dumbbell in each hand at your sides.
2. Place the top of one foot on the bench behind you and position the other leg forward with a wide stride.
3. Lower your body by bending the front knee, descending until your front thigh is approximately parallel to the ground.
4. Keep your torso upright and your front knee tracking over your ankle.
5. Drive through your front heel to return to the starting position.
6. Repeat for the prescribed reps on one leg, then switch legs.

Tips

• Maintain an upright posture throughout the movement to maximize quadriceps engagement
• Position your front foot far enough forward so your knee does not travel excessively past your toes
• Keep the majority of your weight distributed through the front leg, not the rear leg on the bench
• Move with controlled tempo; avoid bouncing at the bottom of the movement
• This is a unilateral exercise, so perform equal reps on both legs
• Start with lighter dumbbells to master the balance and form before increasing load
• The elevated rear leg shifts emphasis to the front quadriceps and glutes