What is Dumbbell Bulgarian Split Squat?
The Dumbbell Bulgarian split squat is a single-leg strength exercise that targets the quads, glutes, and hamstrings. Performing the exercise with dumbbells ensures muscular balance on both sides of the body. Overloading on the movement with dumbbells are usually presents less of a balance challenge than putting a barbell on the back. Dumbbell split squats are usually performed for moderate to high reps, such as 8-12 reps per leg, but they are also effective done with heavier weights in lower rep ranges. The Bulgarian split squat tests your balance and co-ordination, builds serious single-leg strength and oils up your hip flexors. And since both feet are in contact with a stable surface, it doesn’t require the same neuromuscular coordination as a lunge. When adding weight to this exercise, dumbbells are an easier option than a barbell, making them a good first step up from the unweighted version. Hold a dumbbell in each hand and let them hang by your sides as you perform the movement. Have one leg resting on the bench behind you, laces down. Squat with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position. In general the overall benefits of Bulgarian split squats are vast and many so we hope you start trying them out.
Bulgarian Split Squat Benefits
As well as testing your balance to the max which will give you to improve your core strength to elevated split squat is a powerhouse of a leg workout, with your quads, calves and hamstrings all set to benefit. The glutes are also heavily involved in the exercise, so it works for anyone keen on perfecting their posterior. The rear foot elevated split squat has a ton of benefits that come along with it. All fitness levels can benefit with the implementation of this exercise in a program.
1. Strengthens your core
Having a strong core muscles can make everyday movements like turning, bending, and even standing easier. Not only that, but a strong core can improve your balance, ease pain in your low back, and also make it easier to maintain good posture.
2. Reduces the risk of injury
When you strengthen the muscles in your lower body, you’re better able to execute full-body movements with correct form, balance, mobility, and posture.
3. Crushes calories
Calorie burning is often equated with aerobic exercises such as running or cycling. But performing high-intensity, compound movements like the squat can also crush some serious calories.
4. Strengthens the muscles of your lower body
Your lower body boasts some of your largest and most powerful muscles.
5. Boosts athletic ability and strength
If you compete in a sport, adding jump squats to your workout may help you develop explosive strength and speed which, in turn, may help improve your athletic performance.
6. Variety helps with motivation
Once you master the basic squat, there are many different types of squat variations you can try. Changing up your squats can help keep the exercise interesting, while also activating different muscle groups. 19가이드
7. Can be done anywhere
To do bodyweight squats, you don’t need any equipment. All you need is your body and enough room to lower your hips into a sitting position.
