How to do the Dumbbell Bulgarian Split Squat
- Stand a couple of feet in front of a flat bench and hold a dumbbell in each hand at your sides.
- Place the top of your rear foot on the bench and set your front foot far enough forward that you can squat straight down.
- Brace your core, keep your chest tall, and lower until your front thigh is about parallel and your rear knee drops toward the floor.
- Drive through your front foot to stand back up, extending the front knee and hip.
- Finish tall over your front leg without pushing hard off the rear foot.
- Complete all reps on one side, then switch legs and repeat.
Common mistakes
- Placing the front foot too close, forcing the knee far past toes.
- Pushing heavily off the rear foot instead of loading the front leg.
- Leaning the torso excessively forward and losing balance at the bottom.
- Letting the front knee cave inward during the ascent.
- Rushing the descent and bouncing out of the bottom position.
Form cues
- Chest tall
- Front foot stays planted
- Lower straight down
- Drive through midfoot
- Rear leg stays light
