Dumbbell Bulgarian Split Squat

DUMBBELL BULGARIAN SPLIT SQUAT

The dumbbell bulgarian split squat is a single leg strengthening exercise that targets the front leg. Start by elevating the trail leg with a bench or plyo box. Hold a weight such as a dumbbell or kettlebell in the hand opposite to the front leg. Lower the body by bending the front knee and flexing the hip. The knee should track forwards over the middle of your foot. Raise the body up by extending both the hip and knee to a split stance position.

Muscles Involved:

• Gluteus Maximus

• Gluteus Medius

• Hamstrings

• Quadriceps

Related Conditions:

• Strength and Conditioning / Strength Training

• Patellar Tendinitis / Quadriceps Tendinitis

• Quadriceps Strain

• Patellofemoral Pain Syndrome

• ITB Syndrome

• Knee Meniscus Tear

• ACL sprain

• Runner’s Knee

• Jumper’s Knee

Exercise videos