One-Leg Dumbbell Squat with Leg Elevated

a.k.a. Bulgarian Split Squat, Single-Leg Squat, Rear Foot Elevated Split Squat

Differentiation: Mechanics

This variation of a One Leg Squat is unique from other one leg squat exercises. Here is how: you hold a dumbbell at waist level on the side of your non-working leg. This position forces your core to stay very active during the exercise to maintain balance. Maintaining balance increases the overall strength of your core. You also must keep your non-working leg elevated throughout the exercise. This position engages and strengthens your working quadricep. You work one leg for a full set, | then switch to your other leg.

Starting Position

To get into starting position, do this...

1) Obtain one dumbbell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in one hand, walk over the the spot where you will perform the exercise and stand.

4) Grasp the dumbbell with your palm facing your other hand.

5) Place your feet shoulder-width apart.

6) Lift your leg off of the floor in a position that allows you to maintain balance.

7) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while bending your knee to lower your upper body toward the floor

3) ...until the upper and lower portions of your supporting leg form a 90 degree angle, while the other leg is extended forward.

4) This is the lowest position.

5) Hold this position for a count of one second.

6) Then, inhale while you flex your quads and glutes, and push your supporting heel into the ground and raise yourself back up to the starting position.

7) Focus on using your heel, not the ball of your foot, to drive your body weight up.

8) Repeat reps for a full set using that leg.

9) When all reps are finished, switch your leg and move the dumbbell to your other hand. Then, perform the same number of reps using your other leg.

Proper Form

Pay special attention to following proper form by...

Keep your upper body vertical without losing balance. Compromising the form of your body too much can result in falling over or injury.

Be sure to maintain a very tight core, which will prevent you from losing balance and allow you to maximize the benefit to your legs.

To avoid injury when performing this exercise, do not allow the knee of your supporting leg to flare outward. When you have lowered to the parallel position, look down to check to assure your knee is in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your torso vertical throughout the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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