From Amy’s exercise toolbox: Dumbbell Bulgarian split squat

Bulgarian

By Amy Jaya

Bulgarian split squat is one of my all time favourite leg strengthening exercises. If you are finding back squats and front squat challenging due to restrictions in the lower and upper back , split squats are an ideal way to train without placing too much pressure on the spine.  The key to nailing the split squat is in the set up.

How to perform a Dumbbell Bulgarian split squat 

Assume a lunge length stance in front of a weight bench.

Hold a dumbbell in each hand  with palms facing in (this helps with muscle balance on each side of the body).

Place the top of one foot on the bench.

Lower your body until the back knee is just off the ground and the front thigh is parallel with the floor.

Keep the torso upright.

Keep in mind working out how far to stand from the bench will take some trial error to figure out. However the standing the closer to the bench with work the quads more.

Muscles used:

Quadriceps, glutes and hamstring muscles

Useful for:

Strengthening the legs

Ideal for beginners and can be done anywhere

Compound exercise that helps with fat burning

Great for toning the whole body including abs and butt

Common errors:

Standing very close to the bench , this will cause knee pain and may be hard to stay upright.

Standing too far from the bench may result in groin pain, pain in the hip flexor of the back leg and too much arching of the lower back.

If excessive pain is felt try varying the height of the bench.

Latest Blogs

pelvic floor

Exercising the pelvic floor muscles

For many people, pelvic floor muscles are probably the most under-trained muscle ...
Read More →

Bulgarian

From Amy’s exercise toolbox: Dumbbell Bulgarian split squat

By Amy Jaya Bulgarian split squat is one of my all time favourite leg ...
Read More →

IMG_2624

Happy Digestion Smoothie Recipe

1 cup pineapple chunks 1/2 large banana 1/2 cup filtered water 1/2 cup ...
Read More →

Speak Your Mind

*