{"id":6187,"date":"2026-05-02T21:11:36","date_gmt":"2026-05-02T13:11:36","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6187"},"modified":"2026-05-15T17:07:35","modified_gmt":"2026-05-15T09:07:35","slug":"dumbbell-bulgarian-split-squat","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/ms\/exercise\/dumbbell-bulgarian-split-squat\/","title":{"rendered":"Dumbbell Bulgarian Split Squat"},"content":{"rendered":"

A challenging unilateral exercise that targets leg strength while placing a massive demand on balance and hip stability.<\/p>\n\n\n\n

Execution Standards<\/strong>:<\/p>\n\n\n\n

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

    200+ FCS Combat Application<\/strong>: Develops the single-leg power required for forceful kicks and the balance needed to stay upright when an opponent catches your leg.<\/p>","protected":false},"excerpt":{"rendered":"

    A challenging unilateral exercise that targets leg strength while placing a massive demand on balance and hip stability. Execution Standards: 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.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[649,670],"exercise_category":[695],"target_muscle":[669,653,651],"class_list":["post-6187","exercise","type-exercise","status-publish","hentry","equipment-dumbbell","equipment-flat-bench","exercise_category-strength-conditioning","target_muscle-adductors","target_muscle-glutes","target_muscle-quads"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6187","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/types\/exercise"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media?parent=6187"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/equipment?post=6187"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise_category?post=6187"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/target_muscle?post=6187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}