Grab a stick of some sort or hold onto something stable (rack, bench). Grab a box that is knee height or slightly lower. Hold the stick in your right arm, dumbbell in the other and put your right leg on the box. Begin your squat by breaking at the knees. Get your knee close to the floor or all the way to the floor. Make sure to keep your chest tall.

Dumbbell Assisted Bulgarian Split Squat

Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than shoulder width. Sink down into the squat, keeping your elbows inside the track of your knees. Push through your heels while keeping your chest up and return to starting position.

Tennis leg session - 21/03/2026