Gymdumbbells + bench
Dumbbell Bulgarian split squat
Quads and glutes, with the front leg carrying the load.
- You need
- A pair of dumbbells and a bench.
- Why it is in the plan
- The home version with real weight. One of the best single-leg strength exercises for runners.
How to do it
- 1Hold a dumbbell in each hand. Rest the top of your back foot on a bench a long stride behind you.
- 2Lower until the front thigh is about level with the floor, three seconds down.
- 3Front knee stays over the middle toes; the whole front foot stays on the floor.
- 4Drive up through the front foot. All reps on one side, then switch.
Easier
Bodyweight, or one dumbbell held at your chest.
Harder
Heavier dumbbells, or a pause at the bottom.
Common mistake
Letting the dumbbells pull you forward over the front toes. Stay tall and sink straight down.
Home version: Bulgarian split squat (chair)
Used in: 50 km ultra, 100–120 km ultra, Easy base
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Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.