How high should the bench be?

The bench should ideally be about knee-height; if it is too high, it may cause discomfort in your hip flexors or lead to an arched lower back.

Where should I feel the most tension?

While you will feel work in your quads, the primary tension should be in the glute and hamstring of the front leg.

Yes, holding a single dumbbell in the hand opposite to your working leg can increase the demand on your core and glute medius for balance.

Ensure your feet are hip-width apart rather than standing on a tightrope, and pick a stationary point on the floor to focus your gaze.

Master the Bulgarian split squat with dumbbells. Follow our step-by-step guide to build glute strength, improve balance, and fix muscle imbalances.

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.

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.

Glutes · Legs