Dumbbells Bulgarian Split Squat

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The dumbbells Bulgarian split squat is a lower body exercise that targets the quads and glutes.

By holding dumbbells in each hand, the exercise adds resistance and increases the intensity.

The split squat primarily engages the quads and glutes, while also activating the hamstrings and calves.

The dumbbells play a crucial role in challenging the muscles and promoting strength and stability.

Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
Take a step forward with your right foot, about 2 to 3 feet in front of you.
Place the top of your left foot on a bench or step behind you, ensuring your toes are pointing downwards.
Keep your torso upright and engage your core.
Bend your right knee and lower your body towards the ground, allowing your left knee to bend as well until it is almost touching the floor.
Pause for a moment, then push through your right heel to return to the starting position.
Repeat the movement for the desired number of repetitions, then switch legs and repeat on the other side.

Focus on maintaining proper form throughout the exercise. Stand with your feet hip-width apart and take a step forward, placing the top of your back foot on a bench or elevated surface.
Hold a dumbbell in each hand, allowing your arms to hang naturally at your sides. Engage your core and keep your chest lifted throughout the movement.
As you lower your body down into a lunge position, make sure your front knee stays directly above your ankle, forming a 90-degree angle. Keep your back straight and avoid leaning forward or backward.
As you push through your front heel to stand back up, focus on engaging your quads and glutes. Imagine driving your front foot into the ground to activate these muscles and power yourself back up to the starting position.
Remember to breathe throughout the exercise, inhaling as you lower down and exhaling as you push back up. This will help you maintain control and stability while maximizing the benefits of the exercise.