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Exercise guide
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Bulgarian Split Squats

Bulgarian Split Squats
Equipment required
Primary muscle group(s)
Secondary
Muscle Groups
  1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
  2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
  3. Allow your thigh to come to parallel with the floor.
  4. Pause then slowly return to the starting position without locking out your knee.
  5. Repeat then switch sides once set is complete.
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Related exercises to discover

Bulgarian split squats is a gym work out exercise that targets quadriceps and also involves abs and calves and hamstrings. Refer to the illustration and instructions above for how to perform this exercise correctly. Single-arm overhead dumbbell squats, bodyweight walking lunges and smith machine squats are related exercise that target the same muscle groups as bulgarian split squats. Visit our directory for more exercises.

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Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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