Gluteus Maximus, Quadriceps

Bulgarian Squat Dumbbell

Bulgarian Squat Dumbbell

Start Position

Take a moderate step forward with one leg and place the instep of the rear foot on top of the bench or box and holding a dumbbell in each hand The torso should be fully erect All repetitions begin from this position

Movement Phases

Allow the hip and knee of the front leg and the knee of the rear leg to flex at the same rate so that the body lowers down rather than forward Continue the descent until the top of the front thigh is parallel to the floor Return to the beginning position

Breathing Guidelines

Breathing Guidelines: Inhale during the lowering phase and exhale during the upward phase of the movement

Note: Stand in front of a bench or box that is approximately knee height Bulgarian split squats are great for building balanced strength in your lower body

Muscles Involved

Primary muscles: Quadriceps Femiros, Gluteus Maximus

Secondary muscles: Soleus, Hamstring

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