Dumbbell Supported Bulgarian Split-Squat

• A pair of dumbbells (choose a weight that is appropriate for your fitness level)

Starting Position:

1. Begin by placing one bench behind you and keeping a second bench to your side for support.

2. Stand upright with a dumbbell in each hand, arms resting at your sides.

3. Step back with your right foot and place the top of your foot on the first bench behind you. Your left foot should be planted firmly on the ground in front of you, aligned with your left knee.

Movement:

1. Engage your core and keep your chest upright. This is your starting position.

2. Slowly lower your body by bending your left knee, keeping your left foot flat on the ground. Aim to lower your hips until your left thigh is parallel to the floor or as close to it as you can comfortably go.

3. Make sure your left knee does not extend past your toes to avoid strain.

4. Use the support bench to steady yourself if needed, placing one hand on the bench for balance.

5. Press through your left heel to push yourself back up to the starting position, straightening your left leg while bringing your right knee back to the starting position.

6. Repeat for the recommended number of repetitions (usually 8-12) on this side before switching to the other leg.

Tips:

• Keep your movements controlled and steady.

• Maintain proper alignment to prevent injury; avoid leaning forward excessively.

• Start with lighter weights and increase as you become comfortable with the movement.

• Incorporate rest between sets for recovery.