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Dumbbells Goblet Bulgarian Split Squat

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Exercise Profile

Primary muscles:

Quads

Secondary muscles:

Glutes, Hamstrings, Lower Back

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Goblet Bulgarian Split Squat Overview

The dumbbells Goblet Bulgarian split squat workout primarily engages the Quads.

The dumbbells provide added resistance, targeting the Quads without putting excessive strain on secondary muscles.

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Dumbbells Goblet Bulgarian Split Squat Instructions

  1. Stand with your feet hip-width apart, holding a dumbbell vertically with both hands against your chest.
  2. Take a step backward with your right foot, positioning it on top of a bench or platform.
  3. Lower your body by bending your left knee, keeping your chest up and your right foot elevated.
  4. Pause briefly at the bottom of the movement, then push through your left heel to return to the starting position.
  5. Repeat the movement for the desired number of repetitions, then switch legs and perform the exercise with your right foot elevated.

Dumbbells Goblet Bulgarian Split Squat Tips

  1. Start with a light dumbbell and gradually increase the weight as you get comfortable.
  2. Stand with one foot forward and the other foot resting on a bench or step behind you.
  3. Hold the dumbbell close to your chest, keeping your elbows tucked in.
  4. Lower your body by bending your front knee, making sure it doesn’t go past your toes.
  5. Keep your back straight and your chest up throughout the movement.
  6. Push through your front heel to return to the starting position, engaging your quads.
  7. Repeat the exercise for the desired number of reps, then switch legs.

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