Exercise library · Quads
Dumbbell Bulgarian Box Split Squat
The Dumbbell Bulgarian Box Split Squat is a dumbbell and bench exercise that targets the quads, with the glutes and hamstrings assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Quads
- Also works
- Glutes, Hamstrings
- Body part
- Upper legs
Step by step
- Stand a few feet in front of a bench with one foot resting on the bench behind you, holding a dumbbell in each hand at your sides.
- Engage your core and keep torso upright.
- Lower your body by bending the front knee until the front thigh is parallel to the floor.
- Push through the front heel to return to the starting position.
- Keep back straight and knees tracking over toes.
- Maintain controlled movement and steady breathing.
- Repeat for the desired number of repetitions and switch legs.
Related exercises
One of 800 exercises in Bravel
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