Exercises

Dumbbell Front-Foot-Elevated Bulgarian Split Squats

Also known as Dumbbell Deficit Bulgarian Split Squats and Dumbbell Double-Elevated Split Squats

What It Is

The toughest split squat, with both feet raised so you sink deeper, building single-leg strength and hip flexibility.

How to Do It

Hold a dumbbell in each hand. Put your front foot on a step and the top of your back foot on a bench behind you. Lower straight down until your back knee hovers just above the floor. Push through your front foot to stand. Do all reps on one side, then switch.

Tips

Start with a low step until you can balance. Keep your front heel down as you sink.

Skill Level

Advanced. Heavy barbell lifts, Olympic-lift variations or all-out sprints. They take precise technique under load.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Non-Alternating). Do every rep on one side, then switch.

Primary Muscles

Equipment

Dumbbell

Any one of these

Any one of these

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