Dumbbell Bulgarian Split Squat
Quads·Dumbbells·Advanced·Compound
Bulgarian Split Squat
The Bulgarian Split Squat strengthens the quads, glutes, and hamstrings while improving balance and single-leg stability.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Bulgarian Split Squat
- 01
Stand a few feet in front of a bench or elevated surface.
- 02
Place the top of one foot behind you on the bench.
- 03
Keep your torso upright and brace your core.
- 04
Lower your back knee toward the floor by bending your front knee.
- 05
Descend until your front thigh is about parallel to the ground.
- 06
Drive through your front heel to return to standing and repeat before switching sides.
Performance tips
Cues that matter
- Keep most of your weight in the front leg
- Avoid letting your front knee collapse inward
- Move straight down instead of leaning forward
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Bulgarian Split Squat work?
The Bulgarian Split Squat primarily targets the Quads. Supporting muscles include Glutes, Hamstrings, Abs, Adductors.
Is the Bulgarian Split Squat a compound or isolation exercise?
The Bulgarian Split Squat is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Bulgarian Split Squat?
You need the following equipment: Dumbbells.
What difficulty level is the Bulgarian Split Squat?
The Bulgarian Split Squat is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
