Dumbbell Glute Dominant Bulgarian Split Squat
- A bench or sturdy elevated surface
1. Setup:
- Begin by standing about two feet in front of the bench.
- Hold a dumbbell in each hand at your sides.
2. Positioning:
- Place your right foot behind you on the bench. The top of your foot should be resting on the bench with your toes pointing down.
- Your left foot should be flat on the ground, about shoulder-width apart.
3. Starting Position:
- Stand tall with your chest up and shoulders back.
- Engage your core to stabilize your body.
4. Movement:
- Slowly lower your body by bending your left knee. Keep your chest upright and ensure that your left knee does not extend past your toes.
- Go down as low as you can while keeping your balance, ideally until your left thigh is parallel to the ground.
- Pause briefly at the bottom of the movement.
5. Rising:
- Push through your left heel to return to the starting position.
- Squeeze your glutes at the top of the movement.
6. Repetitions:
- Perform 8-12 repetitions on the left leg.
- Switch legs and repeat the same number of repetitions on the right leg.
7. Tips:
- Maintain control throughout the movement. Avoid bouncing.
- Keep your head in a neutral position, looking straight ahead.
- Adjust the height of the bench if necessary to accommodate your comfort and range of motion.
8. Progression:
- As you become more comfortable with the movement, you can increase the weight of the dumbbells or the number of repetitions.
