Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Dumbbells
Intermediate
Squat
Glutes, Hamstrings
The one leg dumbbell squat aka bulgarian squat builds single-leg strength and fixes muscle imbalances. It hits your quads hard while improving balance and stability.
1. Stand 2-3 feet in front of a bench or chair, holding dumbbells at your sides 2. Place the top of your rear foot on the bench behind you, keeping most weight on your front leg 3. Lower your body by bending your front knee until your thigh is parallel to the floor in your one leg dumbbell squat aka bulgarian squat 4. Keep your torso upright and front knee tracking over your toes during the one leg dumbbell squat aka bulgarian squat movement 5. Push through your front heel to return to starting position, completing one rep
• Keep 80% of your weight on your front leg throughout the entire one leg dumbbell squat aka bulgarian squat movement • Your front knee should track in line with your toes, not cave inward • Maintain an upright torso - don't lean forward during the one leg dumbbell squat aka bulgarian squat • Control the descent and pause briefly at the bottom before driving up
• Putting too much weight on the back foot instead of using it just for balance during the one leg dumbbell squat aka bulgarian squat • Allowing the front knee to cave inward or push too far forward over the toes • Leaning the torso forward too much during the one leg dumbbell squat aka bulgarian squat descent
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer targeting your quads with one leg dumbbell squat aka bulgarian squat 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends 🏆
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