Dumbbell Bulgarian Split Squat

A unilateral lower body exercise where one foot is elevated behind you while performing a squat with dumbbells in each hand.

Instructions:

• Stand a few feet in front of a bench, holding a dumbbell in each hand at your sides.

• Place the top of your rear foot on the bench behind you.

• Keep your chest up, shoulders back, and core engaged.

• Lower your back knee toward the floor by bending your front knee, keeping the front knee aligned with your toes.

• Push through your front heel to return to the starting position.

• Complete all reps on one leg, then switch.

Common mistakes:

• Letting the front knee cave inward.

• Leaning too far forward or backward.

• Placing the bench too close or too far from your stance.

• Losing core tension.