{"id":6187,"date":"2026-05-02T21:11:36","date_gmt":"2026-05-02T13:11:36","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&#038;p=6187"},"modified":"2026-05-27T19:58:03","modified_gmt":"2026-05-27T11:58:03","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":"<p class=\"wp-block-paragraph\">A challenging unilateral exercise that targets leg strength while placing a massive demand on balance and hip stability.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution Standards<\/strong>:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Setup<\/strong>: Stand facing away from the bench. Place the top of one foot on the bench behind you.<\/li>\n\n\n\n<li><strong>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<li><strong>The Drop<\/strong>: Lower your back knee toward the floor until your front thigh is parallel to the ground.<\/li>\n\n\n\n<li><strong>The Ascent<\/strong>: Drive back up through the front heel to the starting position.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>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":"<p>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":"","equipment":[649,670],"exercise_category":[695],"target_muscle":[],"class_list":["post-6187","exercise","type-exercise","status-publish","hentry"],"acf":{"video_link":"https:\/\/www.youtube.com\/watch?v=-IpkZv8tZYM","coaching_cue":"\"Place the top of your back foot on the bench. Lower your back knee toward the ground while keeping your front knee tracking over your toes and your weight in the mid-foot.\"","is_ai_vision_supported":true,"session_phase":"Main Workout","order_index":26,"ai_vision_key":""},"_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"}],"version-history":[{"count":0,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6187\/revisions"}],"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}]}}