Dumbbell Bulgarian Squat

Dumbbell Bulgarian Squat Instructions

• Have a flat bench position behind you.
• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Have a DB in each hand.
• Prop your right foot on top of the bench. 
• Have the top of your foot against the padding, not your toes.
• Position the opposite foot ahead with your head behind your knee
• You should feel the hip flexor of the back leg being stretched.
• Your core is still braced and engaged. AVOID letting your low back arch.
• Lower your back knee to the floor while maintaining your postural integrity. 
• Don't let your knee track forward excessively.
• Your upper body can hinge forward slightly.
• Don't slam your knee on the floor. Either lightly tap it or stop just before touching the ground.
• The bottom position should feature the back knee positioned behind your hip.
• At the bottom position, stand back up. 

*Tips*

• Having a DB in each hand helps with counter-balance and maintaining position.
• Practice this movement with just your bodyweight. It will take time to groove this exercise. 
• Ideally, you want your front shin vertical.