Bulgarian Dumbbell Lunges | How to Perform Bulgarian Dumbbell Lunges | Powerlift Pro App

Performing Bulgarian dumbbell lunges, also known as split squats or dumbbell bench lunges, can help strengthen your legs and improve balance and stability. Here are the steps to perform Bulgarian dumbbell lunges:

Set up: Begin by standing with your feet hip-width apart while holding a dumbbell in each hand. Find a stable elevated surface, such as a bench or step, behind you.

Positioning: Step your left foot back and place the top of your left foot onto the elevated surface. The ball of your left foot should be resting on the bench or step, with your heel elevated. Your right foot should be planted firmly on the ground, maintaining a stable position.

Descending Phase:
Lower your body by bending both knees simultaneously. Your right knee should track in line with your right foot, and your left knee should lower towards the ground.
Aim to have both knees at approximately 90-degree angles, with your right thigh parallel to the ground. Maintain an upright torso, engage your core, and keep your chest up throughout the movement.

Ascending Phase:
Push through your right heel and engage your leg muscles to straighten your right leg and bring yourself back to a standing position.
Keep your core engaged and maintain stability throughout the movement.

Repeat: Complete the desired number of repetitions with your right leg, then switch sides and repeat the lunges with your left leg.

Remember the following additional tips when performing Bulgarian dumbbell lunges:

Keep your front knee aligned with your toes and avoid letting it cave inward.
Engage your core for stability and to protect your lower back.
Maintain a controlled and smooth movement throughout the exercise.
Breathe throughout the lunges, inhaling as you lower your body and exhaling as you push back up.
Start with a weight that allows you to maintain proper form, and gradually increase the load as you become more comfortable and stronger. If you have any concerns about your form or safety, consult with a fitness professional or trainer who can provide personalized guidance and ensure you’re performing the exercise correctly.