DB Bulgarian Split Squat
How to Do It
Hold DBs at the sides with the top of the rear foot on a bench a stride behind. Brace and lower the back knee toward the floor by bending the front leg, front shin near vertical, torso slightly forward. Descend until the front thigh nears parallel, then drive through the front foot to stand. Reps, then switch.
Why It Works
Loading the rear-foot-elevated split squat with DBs heavily overloads single-leg quad and glute strength through a long range, with a high balance and stability demand — one of the most effective unilateral strength builders.
Hockey Transfer
Builds maximal single-leg push-off strength specific to the stride and the unilateral stability that supports edges and turns; deep loaded range develops stride power and knee/hip resilience.
Coaching Cues
- "Down toward the floor"
- "weight in the front heel"
- "control down, drive up"
Common Mistakes
Front knee caving; standing too close; rushing the eccentric; torso collapsing
Progression / Regression
heavier DBs or tempo/pause
lighter DBs, lower elevation, or bodyweight
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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