Dumbbell Bulgarian Split Squat
Front thigh, knee stabilityAbout
This workout requires you to elevate one foot while doing lunges. You can do it anywhere if there is a place you can put your foot up. As you focus on one leg, it's better for training your stability and balance.
How to Dumbbell Bulgarian Split Squat
Starting Position
1. Stand with your legs shoulder-width apart and your toes turned out at a 20-30 degree angle.
2. Bend one knee and place that foot on the bench with the sole facing upward.
3. Keep your chest up and your back straight.
Proper Form
1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
2. Allow your knees to bend naturally until your thighs are parallel to the ground.
3. Push strongly through the center of your feet to rise up.
4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
5. After completing all repetitions, proceed with the same on the opposite side.
Breathing Technique
Breathe in while going down, and breathe out while going up.
Precautions
1. Please be careful not to lean your upper body too far forward.
2. Keep your chest up and engage your core to avoid bending your waist.
3. Don't excessively bend your waist while trying to keep it straight.
4. Please don't stick your hips too far back.
5. Make sure your feet do not come off the ground.
6. When standing up, please ensure your knees do not come together.
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