Bulgarian Split Squat
Compound exercise targeting the quads with dumbbells. Keep the movement controlled through the full range, without momentum.
Muscles worked
- Quads (primary)
- Glutes
Equipment
Dumbbells
How to do it
- Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
- At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Sets and reps to start with
3 sets of 10 reps, 90 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
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