Dumbbell Bulgarian Split Squat

How to perform the Dumbbell Bulgarian Split Squat

1. Stand about a stride ahead of a bench and place the top of the rear foot up on the bench behind you.
2. Elevating the rear foot shifts nearly all the load onto the front leg and demands more balance than a floor split squat.
3. Hold a dumbbell in each hand and set the front foot far enough forward that the front shin is vertical at the bottom.
4. Lower by bending the front knee and dropping the rear knee toward the floor, keeping the weight on the front foot.
5. Descend until the rear knee nearly touches the floor, keeping the front knee tracking over the toes.
6. Drive up through the front heel, keeping the front knee stable and the rear leg acting only as a kickstand.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Setting the front foot too close so the front knee tracks far past the toes.
• •Pushing off the rear foot instead of using it only as a balance kickstand.
• •Letting the front knee collapse inward on the way up out of the bottom.
• •Leaning the torso so far forward the lift becomes a single-leg good morning.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.