Pause Bulgarian Split Squat

Body region

• Legs
• Glutes

Equipment

• Dumbbells
• Flat Bench

Technique

1. Hold a dumbbell in each hand and stand a long stride in front of a bench, with the rear foot resting on it.
2. Lower the back knee to just above the floor, keeping the front shin near vertical, and hold for one to two seconds.
3. Drive up through the front foot without bouncing; switch legs after the set.

Cues

• Stay tight in the pause; do not relax into the bottom.

Common mistakes

• Bouncing out of the pause.
• Rounding the back while holding.

Alternatives

• Bulgarian Split Squat
• Kettlebell Bulgarian Split Squat