How to do it

1Stand in front of a bench with a dumbbell in each hand and put the top of your back foot on the bench.

2Lower straight down until your front thigh is about parallel to the floor.

3Push through your front foot to stand back up.

4Finish the set, then switch legs.

Coach's tips

Find your stance without weights first: the front foot should be far enough forward that the knee stays over it.

Main muscle

Supporting

Intermediate

Bulgarian split squat

A one-leg squat with your back foot up on a bench. Hard work for the front leg.

1Stand in front of a bench with a dumbbell in each hand and put the top of your back foot on the bench.
2Lower straight down until your front thigh is about parallel to the floor.
3Push through your front foot to stand back up.
4Finish the set, then switch legs.

Find your stance without weights first: the front foot should be far enough forward that the knee stays over it.

Same muscles, different equipment. Closest match first.

Video clips are for members