In this video I'm going to show you how to perform the dumbbell Bulgarian split squat, a single leg exercise that targets the quadriceps and glutes.
In fact, I use this exercise to attack my legs in a workout to add extra muscle hypertrophy to the lower body, without having to do excessive amounts of back squats. This is also a great exercise to improve unilateral leg strength and correct muscle imbalances.
With that, here's what you'll learn in today's video:
First, I'll show you the proper positioning in the dumbbell Bulgarian split squat, and how to set yourself up using a bench.
Next, I'll review how to properly your feet, position your hips, and ensure proper hip, knee, and ankle movement as you perform the split squat. It is important that you do not arch the lower back.
Next, we will review how to properly maintain foot pressure, load the quadriceps, and build significant amounts of leg muscle using the dumbbell Bulgarian split squat.
Throughout the entire video, I will provide a various view of the muscles, set up position, and proper execution of repetitions during the dumbbell Bulgarian split squat.
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