Bulgarian split squats with dumbbells

The starting position for Bulgarian Split Squats with dumbbells remains entirely identical to the version without additional weight. The crucial difference is that you hold a dumbbell in each hand. Your stance is approximately one step in front of the elevation, while the other foot rests on the bench with the top of the foot. Maintain an upright posture, and the lower back retains its natural arch. Your gaze is forward, shoulders slightly pulled back, and chest pressed forward.

Movement execution

The power for the movement comes exclusively from the legs. The upper body remains consistently upright, and the arms with the dumbbells stay unchanged at the sides of your body. Slowly lower yourself into a squat by bending the front leg. The further the bending, the more intense the training stimulus. During the bending of the legs, keep the upper body upright. Then, push the standing leg up through the heel, tightening the buttocks and abdomen. Exhale during the ascent and pay attention to the tension in the muscles.

Stressed muscles and common mistakes

Regarding targeted muscle groups and common mistakes, additional information about Bulgarian Split Squats with dumbbells can be found on the Bulgarian Split Squat page.

Alternative variations to Bulgarian split squats with dumbbells

To make your training more diverse, you can also resort to similar exercises or other variations of Bulgarian Split Squats with dumbbells.