Dumbbell Bulgarian Split Squat
Also known as: DB Bulgarian Split Squat, Dumbbell Rear-Foot-Elevated Split Squat, Dumbbell RFESS, DB RFESS
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Hold a dumbbell in each hand and stand a long stride in front of a bench, rear foot resting on it.
- Lower the back knee toward the floor, keeping the front shin near vertical.
- Press through the front foot to rise; switch legs after the set.
Cues
- Keep the chest up and the front heel planted.
- Find a stride length where the front foot stays flat.
Common mistakes
- Placing the front foot too close to the bench.
- Letting the front knee fall inward.
- Dropping down so fast that the balance is lost.