Single-Arm Bulgarian Split Squat – Dumbbell

  1. Stand a few feet in front of a bench with your back towards it.
  2. Hold a dumbbell in one hand on the same side as the working leg.
  3. Extend your opposite leg back and place the top of your foot on the bench.
  4. Keep your chest upright and core engaged throughout the movement.
  5. Slowly lower your hips by bending the knee of the working leg.
  6. Continue lowering until your front thigh is parallel to the ground.
  7. Push through the heel of your front foot to return to the starting position.
  8. Repeat for the desired number of repetitions before switching sides.

Primary Muscles

  • Glute
  • Hamstring
  • Quad

Secondary Muscles

  • Abdominal
  • Calf
  • Oblique

Results

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Date Reps Resis. RPE

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