Exercise guide
Bulgarian split squat
Works your quads and glutes, with help from your hamstrings. Dumbbells. Improver.
The animated demo for this exercise is in the members’ area.
Main musclesquads and glutes
Helpershamstrings
EquipmentDumbbells
LevelImprover
In your plan3 sets of 8-12 reps
Rest1 minute 30 seconds
How to do it
- Stand a long stride in front of a bench and rest the top of your back foot on it.
- Hold a dumbbell in each hand, chest up.
- Lower for 2 seconds until your front thigh is about level with the floor.
- Push through your front heel to stand back up. Do all the reps, then switch legs.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
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Machine taken, or different kit? These train the same muscles, so your plan stays on track.
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