Single Arm Dumbbell Suitcase Contralateral Bulgarian Split Squat

Instructions for proper form

1. Begin by placing a flat bench behind you. Stand facing away from the bench. 2. With your right foot, place it on the bench behind you. Your left foot should be firmly planted on the ground. 3. Hold a dumbbell in your right hand, letting it hang at your side (suitcase position). 4. Engage your core and maintain an upright torso. 5. Slowly bend your left knee to lower your body into a squat, keeping your weight centered over your left foot. 6. Make sure your left knee does not extend beyond your toes. 7. Push through your left heel to return to the starting position. 8. Repeat for the desired number of repetitions before switching the weight to your left hand and performing the exercise on the other side.

Common mistakes to avoid

1. Letting the knee of the working leg collapse inward. 2. Failing to keep an upright torso, which can put stress on the lower back. 3. Not going low enough in the squat; aim for at least a 90-degree angle in the knee. 4. Lifting the dumbbell too high, straining the shoulder.

Benefits

Specific benefits of the exercise

1. Improves leg strength, particularly focusing on the quadriceps. 2. Enhances balance and stability by engaging core muscles and stabilizers. 3. Targets each leg independently, addressing muscular imbalances.

Expected results and timeframe

With consistent practice (2-3 times a week), users can expect improved lower body strength and balance within 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate to advanced fitness enthusiasts looking to enhance lower body strength, improve balance, and target muscular imbalances.

Scientific studies supporting its effectiveness

Studies indicate that split squats are effective for building lower body strength and improving joint stability. Research published in the Journal of Sports Science shows significant improvements in unilateral strength through such exercises.

Variations

Beginner modifications

Perform the exercise without weights or alternate with a bodyweight Bulgarian split squat. Additionally, use a lower surface for the rear foot if flexibility is an issue.

Advanced progressions

Progress to using heavier dumbbells or incorporate resistance bands. Additionally, you can perform the exercise on an unstable surface (like a balance pad) to enhance core engagement.

Integrations

Complementary exercises

Complement this exercise with quadricep-focused exercises such as barbell squats, lunges, or leg presses for overall leg development.

Super set recommendations

Superset with exercises targeting the hamstrings such as Romanian deadlifts or straight-leg deadlifts for balanced leg development.

Sample workout routines

A good routine might include the Single Arm Dumbbell Suitcase Contralateral Bulgarian Split Squat, followed by deadlifts and calf raises for comprehensive leg training.

Exercise combinations

Combine this exercise with upper body movements like single-arm dumbbell rows or shoulder presses to create a balanced workout.

Best time to do this exercise in your workout

This exercise is best done in the lower body or leg section of a workout, ideally after a proper warm-up and before any isolation movements to maximize strength and endurance.