May 6th, 2023 12:02 PM Mr. Q Categories: Dumbbell
The dumbbell split leap (AKA: Bulgarian leap) is a lower body exercise that targets your glutes, quads, and hamstrings. It requires you to step one foot back onto an elevated surface (such as a bench or step) while holding a dumbbell in each hand.
Stretch to do prior to exercise:
- Hamstring stretch
- Quad stretch
- Glute stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio (e.g. jogging, cycling, jumping jacks)
- Bodyweight lunges
- Bodyweight squats
How to select the proper weight: Start with lighter weights and gradually increase as needed. It’s important to maintain proper form throughout the exercise.
- Stand facing away from an elevated surface with a dumbbell in each hand.
- Place the top of one foot on the elevated surface.
- Step forward with your other foot, making sure your knee is directly over your ankle.
- Lower your body by bending your front knee until your back knee is close to the ground.
- Push back up through your front leg to return to the starting position.
- Repeat on the same leg for the desired number of repetitions before switching to the other leg.
How to reduce the difficulty: To make the exercise easier, use lighter weights or decrease the height of the elevated surface.
How to increase difficulty: To make the exercise more challenging, use heavier weights or increase the height of the elevated surface.
Number of reps:
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: This exercise should take approximately 10-15 minutes to complete.
Muscle Group(s):Calves, Gluteus, Hamstring, Quadriceps
Secondary:Hamstrings, Gluteus Maximus