How to Do Dumbbell Bulgarian Split Squat

Form Cues

1. 1

   Place rear foot on bench, keep front foot far enough forward that shin stays vertical

2. 2

   Lower straight down

3. 3

   Keep most of your weight through the front heel and midfoot, using the back foot only for balance

4. 4

   Keep your torso relatively upright with a slight forward lean, not hunched over

Common Mistakes

• ●

  Front foot too close to the bench — forces the knee way past the toes and loads the knee joint heavily

• ●

  Letting the front knee cave inward — actively push it out over the toes throughout the descent

• ●

  Rushing into heavy loading before balance is solid — master bodyweight first, this is a technical movement