Dumbbell Bulgarian Split Squat

Form Cues

1. 1

   Stand facing away from a bench, holding dumbbells at your sides.

2. 2

   Place the top of one foot on the bench behind you.

3. 3

   Step your front foot forward enough that your shin is vertical at the bottom.

4. 4

   Descend by bending the front knee and lowering your rear knee toward the floor.

5. 5

   Keep your torso upright — don't lean excessively forward.

6. 6

   Drive through the heel of your front foot to return to standing.

Common Mistakes

• ●

  Front foot too close to the bench — causes excessive forward knee travel.

• ●

  Leaning too far forward — keep torso upright.

• ●

  Rear knee crashing to the floor — control the descent.

• ●

  Knee caving inward on the front leg — push it out actively.