Legs
Bulgarian Squat with Dumbbells
A high-intensity unilateral movement designed to maximize glute tension and improve lower-body stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand facing away from a bench or sturdy platform, holding a dumbbell in each hand at your sides.
Extend one leg back and place the top of your foot securely on the bench behind you.
Step your front foot forward enough so that when you descend, your front knee remains aligned over your ankle.
Lower your hips toward the floor by bending your front knee until your back knee almost touches the ground.
Lean your torso slightly forward as you descend to increase the emphasis on the glute muscles.
Drive through the heel of your front foot to return to the starting position without locking out your knee.
Complete the desired number of repetitions before switching legs.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing the front foot too close to the bench, leading to excessive heel lift.
- Allowing the front knee to collapse inward during the descent.
- An excessively upright torso which shifts focus away from the glutes to the quads.
- Rounding the lower back instead of maintaining a neutral spine.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.