Dumbbell Bulgarian Split Squat

A challenging unilateral exercise that targets leg strength while placing a massive demand on balance and hip stability.

Execution Standards:

1. Setup: Stand facing away from the bench. Place the top of one foot on the bench behind you.
2. Position: Hold dumbbells at your sides. Step your front foot forward enough to maintain a vertical shin during the squat.
3. The Drop: Lower your back knee toward the floor until your front thigh is parallel to the ground.
4. The Ascent: Drive back up through the front heel to the starting position.

200+ FCS Combat Application: Develops the single-leg power required for forceful kicks and the balance needed to stay upright when an opponent catches your leg.