Dumbbell Bulgarian Split Squat from Deficit
The Bulgarian split squat with dumbbells and the front foot on a low step; the deficit lets the hips sink deeper under load.
How to do it
Setup
Dumbbells at the sides, front foot on a low step, rear foot on a bench behind.
Steps
- Lower until the bells pass the level of the step.
- Keep the front knee in line with the toes.
- Drive up through the whole front foot.
Common mistakes
Bells clipping the step: hold them slightly out from the front leg. Deficit deeper than the hips allow: start with a lower step. Front heel rising off the step: place the whole foot on it.
Breathing
Inhale down, exhale driving up.
