Dumbbell Bulgarian Split Squat: Does your front knee cave inward?
Lower yourself and stand back up with your front knee pointing in the same direction as your toes. Keep it from caving inward.
How to fix it
- Stand with your back to the bench and place the top of your back foot on it.
- Keep your front knee pointing in the same direction as your toes.
- Lower your back knee toward the floor, then push through your front leg to return to the starting position.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 8 reps with an 8kg dumbbell in each hand as planned in your last workout, the app keeps the weight the same and increases your reps to 9. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow far should you lower yourself?
Sources differ. One study had participants lower themselves until their back knee touched the floor. Some sources suggest lowering until your front thigh is almost parallel to the floor. Either way, keep your front knee pointing in the same direction as your toes.
See this exercise in detail
More on the same body part
Sources
- Chen Z et al., Journal of Human Kinetics (2024)
- Aguilera-Castells J et al., PLOS ONE (2019)
- DeForest BA et al., International Journal of Exercise Science (2014)
- Topçu H et al., Scientific Reports (2025)
- Aygun-Polat E et al., BMC Sports Science, Medicine and Rehabilitation (2025)
- NSCA, Personal Training Quarterly · The Undervalued Lunge
- NASM, Exercise Library · Bulgarian Split Squat
- ExRx.net, Single Leg Split Squat
- Cleveland Clinic, How To Do Lunges: Form, Variations and Muscles Worked
- Cleveland Clinic, 10 Squat Variations to Add to Your Workout
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.