Demo & instructions
Dumbbell Bulgarian Split Squat
Also known as: Bulgarian Split Squat, Rear-Foot-Elevated Split Squat, RFESS
Instructions
A single-leg squat with your back foot resting on a bench behind you. It puts nearly all the work on the front leg, so modest weights go a long way.
- Movement
- Lunge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 5–15 reps
Setup
- 1Stand about two foot-lengths in front of a bench, facing away, with a dumbbell in each hand.
- 2Reach one foot back and rest the top of it, laces down, on the bench.
- 3Hop the front foot forward or back until you can lower straight down without the heel lifting.
Execution
- 1Brace your midsection and bend the front knee to lower your hips straight down.
- 2Let your torso lean slightly forward and keep the front knee in line with your toes.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
