Dumbbell Bulgarian Split-Squat Twist
Target your glutes and quads while challenging your stability. This advanced variation adds a rotational twist to build a powerful core and improve functional balance.
Instructions
Setup
Stand in front of a flat bench or sturdy elevated surface facing away from it.
Place one foot behind you onto the surface, resting the top of your foot or shoelaces securely.
Hold a dumbbell in the hand opposite to the working leg (or one in each hand for intensity).
Movement
Initiate the lunge by lowering your hips toward the floor, keeping your front knee aligned with your toes.
As you descend, intentionally rotate your torso toward the front working leg, engaging your core.
Drive through the heel of the front foot back to the starting standing position while untwisting your torso.
Maintain a straight, upright spine throughout the duration of the movement.
Tips for Success
Keep your eyes focused forward to maintain balance.
Ensure your front knee does not cave inward during the descent or the rotation.
Move slowly to control the rotational component of the lift.