09/07/2012 02:21 pm ET Updated Dec 06, 2017

Bulgarian Split Squat With Dumbbells


Stand a couple of feet from a bench, facing away from it. Grab a pair of dumbbells and hold them at your sides, palms facing in. Your chest should be up and your torso should be upright.

Brace your core while lifting your right foot off of the ground and placing the top of it on the bench behind you. Pull your shoulders back.

Begin the movement by bending your front, left leg and dropping your right, back knee toward the ground. Lower your body as deeply as possible without hitting your back knee on the ground and maintaining an upright posture.

Reverse the motion by driving through your front foot until your left leg and hip are both fully extended. Refrain from pushing with your back foot on the bench.

Reset when you reach the starting position. Assure you are maintaining an upright posture and proper form through each rep.

Complete for prescribed repetitions.