Movement overview

The Dumbbell Bulgarian Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves performing a squat with one leg elevated behind you on a bench or platform while holding dumbbells for added resistance. This exercise improves balance, coordination, and strength in the lower body.

Step-by-step cues

1. Stand a few feet in front of a bench or platform with a dumbbell in each hand, arms hanging at your sides.
2. Extend one leg back and place the top of your foot on the bench.
3. Keep your chest up and core engaged as you begin to lower your hips by bending your front knee.
4. Lower until your front thigh is parallel to the ground or as far as your mobility allows.
5. Push through the heel of your front foot to return to the starting position.
6. Complete the desired number of repetitions on one leg before switching to the other.

Technical tips

• Ensure your front knee does not extend beyond your toes during the squat to protect your joints.
• Maintain an upright torso throughout the movement to engage your core effectively.
• Start with lighter weights to master form and balance before progressing to heavier dumbbells.
• Focus on a slow and controlled descent to maximize muscle engagement and reduce injury risk.
• Keep your gaze forward to help maintain balance and proper posture.