Dumbbell Bulgarian Deficit Split-Squat

• A bench or a sturdy platform

• A step or an elevated surface (optional for the deficit)

1. Setup:

• Stand facing away from a bench or sturdy platform.

• Hold a dumbbell in each hand with your arms relaxed by your sides.

• Position one foot behind you on the bench. Your back foot should be placed flat on the bench, with your toes pointing down.

2. Initial Position:

   • Step forward with your front leg, ensuring your front foot is firmly planted on the ground.

   • If using a deficit, ensure your front foot is elevated on the step or block, allowing for a deeper squat.

   • Your back knee is bent and hovering just above the ground, and your front knee is aligned with your ankle.

3. Movement:

   • Engage your core and keep your torso upright throughout the exercise.

   • Begin to lower your body by bending your front knee, keeping your weight balanced over your front foot.

   • Lower yourself until your thigh is parallel to the ground or lower, depending on your flexibility and comfort level.

4. Return to Start:

   • Press through your front heel to return to the starting position, straightening your leg.

   • Focus on controlled motion throughout the movement, avoiding any quick or jerky motions.

5. Repetitions:

   • Perform the desired number of repetitions on one leg before switching to the other leg.

   • Aim for 8-12 repetitions per leg for 2-3 sets, resting as needed between sets.

Tips:

• Ensure your back remains straight and your chest is up to avoid leaning forward excessively.

• If you find it difficult to maintain balance, you can perform the exercise near a wall or hold onto a support.

• Begin with lighter weights to master your form before increasing the resistance.