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Dumbbell Week
IntermediateDumbbellIn the weekly plan

Bulgarian Split Squat

Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.

The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.

Muscles

Main target

  • Main target: Quads

Also works

  • Also works: Glutes

In your week

How to do it

  1. Stand about two steps in front of a bench or sofa and rest the top of one foot on it behind you.

  2. Hold dumbbells at your sides.

  3. Lower straight down until your front thigh is about parallel to the floor.

  4. Drive through the front foot to stand. Finish all reps, then switch legs.

Form tips

  • Lean your torso slightly forward to load the glutes more.

  • If balance is a problem, hold a wall or chair with one hand.

Posture check

Run through these before the first rep.

Posture check

0 of 3 checked

Every rep

Lower 3s · Pause 1s · Lift 1s

Works the same muscles

In the plan

Beginner · Dumbbell

Goblet Squat

  • Main target: Quads
  • Also works: Glutes
  • Also works: Abs

On Tue, Fri

In the plan

Beginner · Dumbbell

Reverse Lunge

  • Main target: Quads
  • Also works: Glutes
  • Also works: Hamstrings

On Tue

Extra

Beginner · Dumbbell

Dumbbell Step-Up

  • Main target: Quads
  • Also works: Glutes
  • Also works: Hamstrings

Can stand in for Goblet Squat or Reverse Lunge

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