Single-Arm Bulgarian Split Squat – Dumbbell
- Stand a few feet in front of a bench with your back towards it.
- Hold a dumbbell in one hand on the same side as the working leg.
- Extend your opposite leg back and place the top of your foot on the bench.
- Keep your chest upright and core engaged throughout the movement.
- Slowly lower your hips by bending the knee of the working leg.
- Continue lowering until your front thigh is parallel to the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Primary Muscles
- Glute
- Hamstring
- Quad
Secondary Muscles
- Abdominal
- Calf
- Oblique
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