Split Squat with Dumbbells

Also called Bulgarian split squat, rear-foot-elevated split squat and RFESS.

Works

Quads, plus glutes and hamstrings

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. Position yourself into a staggered stance with the rear foot elevated and front foot forward.

1. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
2. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
3. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Cues

• Back foot on the bench, laces down.
• Front foot far enough that the shin stays vertical.
• Straight down, not forward.
• Push through the whole front foot.

Common mistakes

• Leaning forward to make it easier.
• Bouncing off the back leg.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.