How to do the Dumbbell Bulgarian Split Squat
- Hold dumbbells at your sides.
- Set rear foot on bench.
- Lower straight down under control.
- Drive through front foot to stand.
- Finish reps, then switch sides.
Full technique — 6 steps
- Stand a couple of feet in front of a flat bench and hold a dumbbell in each hand at your sides.
- Place the top of your rear foot on the bench and set your front foot far enough forward that you can squat straight down.
- Tighten your stomach, keep your torso upright, and lower until your hips approach front knee level and your rear knee drops toward the floor.
- Drive through your front foot to stand back up, extending the front knee and hip.
- Finish tall over your front leg without pushing hard off the rear foot.
- Complete all reps on one side, then switch legs and repeat.
Common mistakes
- Using a stance that is too short and crowding the front knee.
- Pushing heavily off the rear foot instead of loading the front leg.
- Leaning the torso excessively forward and losing balance at the bottom.
- Letting the front knee cave inward during the ascent.
- Rushing the descent and bouncing out of the bottom position.
Form cues
- Torso upright
- Front foot stays planted
- Lower straight down
- Drive through whole foot
- Rear leg stays light
