The DB Bulgarian Split Squat is an exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and calves. It also engages the core muscles for stability and balance. This exercise is performed using dumbbells and involves a split stance with one foot elevated on a bench or step.

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Here's how to perform the DB Bulgarian Split Squat:

1. Start by standing with your feet hip-width apart and a dumbbell in each hand. Place a bench or step behind you.
2. Lift your right foot and place it on top of the bench or step behind you. The top of your foot should be facing down and resting on the bench.
3. Take a step forward with your left foot, creating a long stride. Your left knee should be directly above your left ankle, and your right knee should be pointing downward.
4. Engage your core muscles and maintain an upright posture throughout the movement.
5. Lower your body by bending your left knee and hips, keeping your right foot elevated on the bench. Continue descending until your left thigh is parallel to the ground, or as low as you can comfortably go.
6. Pause for a moment in the bottom position, then push through your left heel to rise back up to the starting position.
7. Repeat the movement for the desired number of repetitions on one leg before switching to the other leg.

Tips for performing the DB Bulgarian Split Squat:

• Choose dumbbells that allow you to maintain proper form and control throughout the exercise.
• Keep your core engaged and maintain an upright posture throughout the movement.
• Focus on keeping your front knee aligned with your ankle and avoiding any inward collapse.
• Avoid letting your back knee touch the ground; instead, maintain tension in your muscles throughout the movement.
• Use a controlled tempo, lowering yourself into the lunge and pushing through your front heel to rise back up.
• Maintain a slight forward lean in your torso, but avoid excessive bending at the waist.
• Keep your gaze forward and avoid looking down.
• If you have any knee or joint issues, be cautious and use a shorter range of motion that feels comfortable for you.
• If you're new to this exercise or have any concerns about your technique, consider seeking guidance from a qualified fitness professional.
• Listen to your body and stop immediately if you experience any pain or discomfort.

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