How to do dumbbell bulgarian split squat

Coach's Tips

This exercise involves elevating one leg while performing lunges. It can be performed anywhere with a suitable place to prop your foot. Working one leg at a time enhances training for stability and balance.

Start Position

1. Begin by standing with your feet together, holding a dumbbell in each hand.

2. Step back with your right foot, placing weight on the ball of the foot.

3. Lower your body by bending your right knee until your left thigh is parallel to the ground.

4. Maintain an upright torso and level hips.

5. Rest your hands on your hips with elbows bent.

Proper Form

1. Engage your core as you push through the left heel to rise.

2. While standing, extend the dumbbells overhead.

3. Keep your torso upright and hips level while lifting the weights.

4. Return the weights to your sides and lower back to the initial stance.

Breathing Technique

1. Breathe out while lifting, and inhale as you lower.

2. Maintain core engagement and a steady breathing rhythm throughout the exercise.

Precautions

1. Ensure the front knee doesn't extend beyond your toes.

2. Keep your torso upright and hips level during the movement.

3. Avoid twisting or rotating your hips when lifting the weights overhead.

4. Keep shoulders down and back, with your chest lifted throughout the exercise.