Dumbbell Assisted Bulgarian Split-Squat

1. Begin by standing in front of a bench with a dumbbell in each hand, palms facing your body.

2. Reach one leg back and place the top of your foot on the bench behind you.

3. Make sure you are far enough away from the bench so that when you descend, your front knee stays directly above your ankle.

4. Bracing your core, begin to lower yourself by bending your front knee. Your back knee will come towards the floor, creating a squat position.

5. Lower yourself until your front thigh is almost parallel to the floor and your back knee is hovering just above the floor.

6. Press through the heel of your front foot to raise yourself back up to the starting position.

7. Complete the desired number of repetitions on one side before switching legs and repeating the movement.

8. Keep the chest lifted and the spine straight throughout the exercise.

9. For more stability, you may use your free hand to hold a rack or stable object.

10. Breathe in as you lower down, and breathe out as you push yourself back up.

Ensure you perform this exercise with the correct form to prevent injuries and to maximize effectiveness. Adjust the weight of the dumbbells according to your fitness level.

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