Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of DB Bulgarian Split Squat, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Quadriceps, Gluteus maximus |
| Also | Hamstrings, Adductors |
Setup
Keep most of the weight on the front leg and the rear foot for balance only.
How to do it well
- Hold dumbbells at the sides
- Set the rear foot on a bench
- Lower and drive through the front heel
Common mistakes
- Pushing off the back foot too much
- Front knee caving inward
Free programs with DB Bulgarian Split Squat
- Glutes and Legs Starter (3 day)
- Dumbbells Only: Upper / Lower (4 day)
- Dumbbells Only: Push / Pull / Legs (6 day)
- Full Body (4 day)
- Hypertrophy Block: Dumbbells (4 day)
- Glutes and Legs Emphasis Block (5 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.