How to do a dumbbell bulgarian split squat

Setup:

1. Position: Stand a few feet in front of a bench or box. Hold a dumbbell in each hand at your sides.
2. Stance: Extend one leg back and place the top of your foot on the bench. Your front foot should be far enough forward so that when you lower down, your knee stays behind your toes.

The Movement:

1. Descent: Keeping your torso upright and core engaged, lower your hips straight down until your front thigh is parallel to the floor.
2. Pause: Pause briefly at the bottom, feeling a stretch in your rear leg's hip flexor.
3. Ascent: Drive through the heel of your front foot to return to the starting position.
4. Repeat: Complete all reps on one leg before switching to the other.

Tips:

• The majority of your weight should be on your front leg.
• Don't let your front knee cave inwards; track it over your foot.
• This exercise is also known as a Bulgarian Split Squat.