Step by step
- With your back to a bench, rest the top of one foot on it.
- Holding a dumbbell in each hand, place your front foot a long step away from the bench.
- Lower by bending your front knee until your thigh is almost parallel to the floor.
- Push back up through your front foot.
Tip: Leaning slightly forward works your glutes more; an upright torso, your quads.
Common mistakes
Your knee travels too far forward. Find a distance where you can lower comfortably.
Your back leg only rests on the bench.
Your knee tracks over your foot.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Why is it so hard?
Because each leg moves almost your whole body weight. Start without dumbbells.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add bulgarian split squat to your routine
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