Bulgarian split squat
Quads · Dumbbell · also glutes (bottom muscles)
Set up
A bench or sturdy chair about knee height, and two dumbbells when you're ready.
Steps
- Stand a big stride in front of the bench. Rest the top of your back foot on it.
- Hold a dumbbell in each hand at your sides, or none at first.
- Bend your front knee to lower yourself, as far as is comfortable.
- Push through your front foot to stand back up. Do all your reps, then switch legs.
Keep in mind
- Front knee follows the direction of your toes
- Keep your front heel on the floor
- Stand tall; a small forward lean is fine
Common mistake
Standing too close to the bench, so your front heel lifts. Hop your front foot further forward.
Safety
Start without dumbbells, next to a wall or rail you can hold for balance.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.