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Bulgarian Split Squat (DB)

Primary
Quads
Secondary
Glutes, Hamstrings
Equipment
Dumbbell
Type
Strength
Frames
3
Bulgarian Split Squat (DB), male athlete, 3 sequential frames
male
Bulgarian Split Squat (DB), female athlete, 3 sequential frames
female

How to perform it

  1. 01 Hold a dumbbell in each hand at your sides and stand about two feet in front of a bench.
  2. 02 Place the top of your rear foot on the bench and set your front foot far enough forward that your knee stays over your ankle at the bottom.
  3. 03 Square your hips and keep your torso slightly forward, chest tall.
  4. 04 Lower straight down by bending your front knee until your rear knee is just above the floor.
  5. 05 Drive through your front heel to return to the top without pushing off the rear foot.
  6. 06 Keep the weight in your front leg throughout — the rear leg is for balance only.

In the API

GET /v1/exercises/bulgarian-split-squat-db

{
  "slug": "bulgarian-split-squat-db",
  "name": "Bulgarian Split Squat (DB)",
  "primary_muscle": "quads",
  "equipment": "dumbbell",
  "category": "strength",
  "frame_count": 3,
  "images": { "male": "…", "female": "…" }
}