Dumbbell Bulgarian Split Squat

Stand tall with your back foot lightly resting on a bench and a dumbbell in each hand. Place your front foot far enough forward, square your hips, and keep your torso upright.

Shift your weight onto the front foot and lower slowly. Let the back knee travel toward the floor while the front knee tracks in line with your toes.

Drive firmly through the front foot to stand back up. Keep your abs braced so your torso does not tip forward even if the dumbbells move.

Feel a strong contraction in the front thigh and glute. Think of the back foot as support for balance, with most of the force coming from the front leg.

A short stance or poorly matched bench height can increase stress on the knee and lower back. Set your bench height, stance, and hip alignment before adding weight.

Inhale as you lower and exhale as you rise. Keeping your torso braced with your breath makes side-to-side differences easier to manage.

Pause briefly at the lowest point to feel how stable your front foot is. If you are wobbling, practice the movement without dumbbells before reducing stability with more weight.