Watch the video below to see a demonstration of proper form and technique for the one leg dumbbell squat (Bulgarian squat) exercise. You can also check out some more quads exercise videos or find exercises for other muscle groups.

Instructions for One Leg Dumbbell Squat - Bulgarian Squat

To perform a set of one leg dumbbell squat - Bulgarian squat:

  1. Starting Position

    Stand in front of a bench holding 2 dumbbells at your sides, in a neutral grip. Reach back with your left leg and place the ball of your foot on the bench. Your trunk should be in a neutral position and most of your weight is on your right leg.

  2. Eccentric (Downward) Motion

    Slowly bend your right knee, under control, to lower your body towards the ground. Your left knee will bend and drop towards the ground as well. Be aware of not changing the position of your trunk, specifically your low back.

  3. Bottom Position

    Pause at the bottom position for a 2 sec count while maintaining tension to keep your back knee off the ground.

  4. Concentric (Upward) Motion

    Drive into the ground with your right foot to extend your leg and raise your body up until standing tall. Your trunk should move as a unit with no part lagging behind any other. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of one leg dumbbell squat - Bulgarian squat repetitions for each side before resting.

This completes one set of one leg dumbbell squat - Bulgarian squat.