Dumbbell Bulgarian Glute Contralateral Dominant Split-Squat
Build a stronger, sculpted lower body! This split-squat variation with a dumbbell targets your glutes and legs for maximum burn.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Bench or sturdy elevated surface
1. Setup:
Begin by placing a bench or sturdy elevated surface about two feet behind you.
Stand upright while holding a dumbbell in the opposite hand of the leg you will be working (this is called the contralateral side).
Positioning:
Extend your right leg behind you and place the top of your foot on the bench.
Your left foot should remain flat on the ground a little in front of you. This will be your working leg.
Engage your core to maintain stability throughout the exercise.
Movement:
Slowly lower your body by bending your left knee, keeping your chest up and your back straight.
Aim to bring your left thigh parallel to the ground or slightly lower, ensuring your knee does not extend beyond your toes.
Press through your left heel to return to the starting position, fully extending your leg.
Repetitions:
Complete the desired number of reps on one leg (usually 8-12), then switch the dumbbell to the other hand and repeat with the opposite leg.
Tips:
Focus on using your left leg to push during the movement to engage your glutes effectively.
Maintain a slow and controlled tempo throughout the exercise to maximize muscle engagement and prevent injury.
Ensure you keep your body balanced and avoid leaning too far forward or back.
Cooling Down:
After completing your sets, take a moment to stretch your legs and hips to prevent soreness.
This exercise is excellent for targeting the glutes while also engaging the legs and improving overall strength and stability.