Dumbbell Contralateral Glute-Dominant Bulgarian Split Squat
The glute-biased Bulgarian split squat with one bell in the hand OPPOSITE the front leg and the free hand on a rack.
How to do it
Setup
Rear foot on a bench, bell in the hand across from the front leg, other hand on a rack.
Steps
- Lean the torso forward from the hips, back flat.
- Sink until the bell nears the floor.
- Drive up through the front heel, keeping the lean.
Common mistakes
Hauling on the rack: the hand only steadies you. Hips twisting toward the bell: keep them square. Rounding the back to reach lower: the lean comes from the hips, back flat.
Breathing
Inhale down, exhale driving up.
