One Leg Dumbbell Squat (Dumbbell Bulgarian Split Squat) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Bulgarian Split Squat is a lower-body exercise primarily targeting the quads while also engaging several other muscle groups, including the abs, adductors, calves, glutes, hamstrings, shoulders, traps, and upper back. This single-leg squat variation requires a dumbbell in each hand, adding resistance to the movement. By placing one foot elevated behind you on a bench or platform, you lower your body into a deep lunge, emphasizing the working leg. The exercise improves balance, stability, and coordination while effectively strengthening and toning the legs, glutes, and core. It's an excellent choice for building strength and muscular endurance in the lower body.
How to Perform
Begin by standing in a split stance, holding a dumbbell in each hand with a neutral grip, letting your arms hang naturally by your sides.
Place your back foot on a bench or elevated surface, ensuring your foot is secure and that the setup increases your range of motion for a deeper squat.
Lower your body by bending the front knee, keeping your torso upright and core engaged. Continue lowering until your back knee nearly touches the ground, staying aligned with your hip.
Push through the heel of your front foot, straightening the knee and driving your body back up to the starting position, keeping control throughout the movement.
Repeat for the desired number of reps, maintaining good form and focusing on controlled movement to maximize effectiveness and prevent injury.
Tips
For this exercise variation, you can use a bench for the back foot placement, but it may cause some discomfort in the ankle. A better option could be using the leg extension machine's pad or a squat pad attached to a bar at a lower height. Aim to position your back foot at knee height or slightly lower. Placing it too high may lead to excessive lumbar extension, which is not ideal.
To target the quads more during the Bulgarian Split Squat, shorten the distance between your feet and focus on pushing up through the ball of your front foot.
For more emphasis on the glutes and hamstrings, take a slightly wider stance, and push through the heel of your front foot as you rise.
If you tend to overextend your lower back, allowing a bit more torso lean during the movement may help you maintain a neutral spine while effectively loading the front leg. This can be especially useful if you're working on improving posture or mobility.
If your front knee tends to cave inward during the upward phase of the exercise, try using a resistance band. Attach it to a rack, loop it around your knee, and let it gently pull your knee inward. Then, resist the pull by pushing outward with your knee to engage the glute and keep your knee in a neutral position.
While it's important to maintain a neutral spine, you don't need to stay completely upright throughout the movement. A slight forward lean is acceptable, as long as you avoid rounding your lower back. Keep your spine neutral and focus on controlled movement for maximum muscle engagement.
How Not to Perform
Avoid Excessive Forward Lean: Do not lean too far forward, as this places unnecessary strain on the lower back. Keep your torso upright or with a slight forward lean, but ensure your spine stays neutral throughout the movement.
Don’t Overextend the Back Leg: Do not let your back leg go too high on the bench. This will cause your lower back to arch excessively, putting strain on the lumbar spine. Aim to keep your back foot at or slightly below knee height to maintain proper alignment.
Don’t Let the Front Knee Cave Inward: Avoid allowing your front knee to cave inward toward the midline of your body, as this can lead to knee strain and reduce muscle engagement. Focus on keeping the knee aligned with the toes to protect the joint and activate the glutes properly.
Don’t Use Momentum to Push Up: Refrain from using momentum or bouncing at the bottom of the movement. Instead, focus on a controlled, smooth ascent, driving through the heel of your front foot (for glute/hamstring emphasis) or the ball of your foot (for quad emphasis).
Don’t Let the Front Knee Go Beyond the Toes: While it’s natural for the knee to move slightly forward, avoid letting it go excessively past your toes during the descent. This can place excessive pressure on the knee joint. Ensure that the movement stays within a safe range of motion.
Avoid Wasting Energy by Overexaggerating the Range of Motion: While it's important to go deep enough to engage the target muscles, do not push yourself too far into the squat, as this can lead to unnecessary fatigue and poor form. Control the depth of the squat to focus energy on the working leg.
Don’t Keep the Core Unengaged: Avoid letting your core go slack during the exercise. A strong, engaged core will stabilize your body, protect your lower back, and help you maintain proper posture, allowing you to focus on the legs and glutes without risking injury.
Don’t Ignore the Back Foot Positioning: Ensure that your back foot is stable on the bench or pad. Avoid letting it shift or slide during the movement, as this can destabilize your balance and increase the risk of falling or injuring yourself.
Don’t Rush the Repetitions: Avoid rushing through the exercise in an attempt to complete more reps. Focus on performing each rep with control, precision, and proper technique, as this will more effectively target the muscles and prevent energy waste.
Avoid Arching the Lower Back: Do not arch your lower back when rising from the squat. This can lead to excessive strain on the lumbar spine. Keep your spine neutral, engaging your core, and pushing through the legs rather than relying on your back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
