How to Do Dumbbell Bulgarian Box Split Squat

Dumbbell Bulgarian Box Split Squat is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Bulgarian Box Split Squat

  1. 01Hold a dumbbell in each hand and place the top of the rear foot flat on a box positioned two feet behind you.
  2. 02Step the lead foot forward until the shin is vertical and the chest is slightly tilted over the mid-foot.
  3. 03Lower the hips vertically until the trailing knee almost touches the floor, inhaling on the descent.
  4. 04Drive the front heel into the ground to extend the hip and knee back to the start position.
  5. 05Maintain a neutral spine and keep the shoulders pinned back throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Bulgarian Box Split Squat

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the front knee from drifting inward by driving the big toe into the floor and keeping the femur aligned with the second toe.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Bulgarian Box Split Squat questions

What muscles does Dumbbell Bulgarian Box Split Squat work?

Dumbbell Bulgarian Box Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Bulgarian Box Split Squat correctly?

Hold a dumbbell in each hand and place the top of the rear foot flat on a box positioned two feet behind you. Step the lead foot forward until the shin is vertical and the chest is slightly tilted over the mid-foot. Lower the hips vertically until the trailing knee almost touches the floor, inhaling on the descent. Drive the front heel into the ground to extend the hip and knee back to the start position. Maintain a neutral spine and keep the shoulders pinned back throughout the set.

What is the A90 coach tip for Dumbbell Bulgarian Box Split Squat?

Prevent the front knee from drifting inward by driving the big toe into the floor and keeping the femur aligned with the second toe.

Is Dumbbell Bulgarian Box Split Squat suitable for beginners?

Dumbbell Bulgarian Box Split Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Bulgarian Box Split Squat?

Dumbbell Bulgarian Box Split Squat uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell bulgarian box split squat into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime