Bulgarian split squat with dumbbells

Exercise overview

Primary muscle group: Legs

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 28

Average per rep (lbs)*: 62

Weight counts twice!

Description: Grasp a pair of dumbbells and hold them by your sides. Stand with your back facing the side of a bench, leaving a few feet of space between you and the bench. Raise one leg backward and place the top of your foot on top of the bench. Keeping your torso upright, inhale as you squat down with your supporting leg until either the knee of your supporting leg makes a 90-degree angle or the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat the exercise with your opposite leg.

Exercise ID: 00039

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up First: Ensure your muscles are warmed up before starting. Dynamic stretches or light cardio can prepare your legs for the exercise.
Proper Foot Placement: Position your front foot far enough away from the bench to create a 90-degree angle at the knee when you lower down. This helps in maintaining balance and targeting the intended muscles.
Core Engagement: Engage your core throughout the movement to stabilize your spine and prevent lower back strain.
Controlled Movements: Focus on controlled, slow movements, both when lowering and pushing yourself back up. This improves muscle activation and reduces the chance of injury.
Knee Alignment: Ensure your front knee is aligned with your toes and does not cave inward. This helps in protecting the knee joint and properly targeting the quad muscles.
Bench Height: Adjust the bench height to around knee height for optimal movement and balance. If the bench is too high or too low, it can affect your form and stability.
Even Weight Distribution: Hold the dumbbells evenly in both hands to ensure balanced muscle engagement. Your grip should be firm but relaxed to avoid unnecessary tension in the upper body.
Breathing Technique: Inhale as you lower your body, and exhale as you push back up to standing. Proper breathing helps in maintaining rhythm and reduces fatigue.
Choose Appropriate Weight: Start with a lighter weight to master the form first. As you get more comfortable, gradually increase the weight to challenge yourself further.
Mind-Muscle Connection: Focus on feeling the stretch and contraction in your quadriceps, hamstrings, and glutes. This awareness can enhance the effectiveness of the exercise.

Exercise overview

Exercise tips and tricks

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