Dumbbell Assisted Bulgarian Split Squat

Description

How to Do Dumbbell Assisted Bulgarian Split Squat

1. 1
   Setup

   Stand facing away from a bench or elevated surface, holding a dumbbell in the hand opposite your working leg.

2. 2
   Setup

   Place the top of your non-working foot (laces down) onto the bench behind you, ensuring your front foot is far enough forward to allow a deep squat without your knee going past your toes.

3. 3

   Engage your core and keep your chest upright. Inhale as you lower your body by bending your front knee, allowing your back knee to drop towards the floor.

4. 4

   Descend until your front thigh is parallel to the floor or slightly below, ensuring your front knee tracks in line with your toes.

5. 5

   Exhale as you push through your front heel and midfoot to powerfully extend your front knee and hip, returning to the starting position.

Tips

• Maintain a stable core throughout the movement to prevent unwanted torso rotation and maintain balance.
• Focus on driving through the heel and midfoot of your front leg to maximize glute and hamstring engagement.
• Ensure your front knee tracks over your second or third toe; avoid letting it collapse inward or flare outward.
• Control the eccentric (lowering) phase to maximize muscle time under tension and improve stability.

Common Mistakes

• ×Allowing the front knee to collapse inward during the descent is a common error; fix this by actively driving your front knee slightly outward, aligning it with your toes.
• ×Leaning too far forward with the torso reduces glute activation and places excessive stress on the lower back; fix this by keeping your chest up and maintaining a neutral spine throughout the movement.
• ×Placing the front foot too close to the bench often restricts depth and can cause the front knee to travel excessively forward; correct this by taking a larger step forward with your working leg, creating more space for the descent.