Bulgarian Split Squat
Quads·Dumbbells·Intermediate·Compound
Dumbbell Bulgarian Split Squat
The Dumbbell Bulgarian Split Squat strengthens the quadriceps and glutes while improving balance and single-leg stability. The rear-foot elevation increases stretch on the front leg for stronger leg development.
Category
Strength
Difficulty
Advanced
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Bulgarian Split Squat
- 01
Hold a dumbbell in each hand at your sides.
- 02
Stand a few feet in front of a bench or elevated surface.
- 03
Place the top of one foot behind you on the bench.
- 04
Keep your torso upright and brace your core.
- 05
Lower your back knee toward the floor by bending your front knee.
- 06
Drive through your front heel to return to standing before switching sides.
Performance tips
Cues that matter
- Keep most of your weight in the front leg
- Avoid letting your front knee collapse inward
- Lower under control rather than dropping quickly
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Dumbbell Bulgarian Split Squat work?
The Dumbbell Bulgarian Split Squat primarily targets the Quads. Supporting muscles include Glutes, Hamstrings, Abs, Adductors.
Is the Dumbbell Bulgarian Split Squat a compound or isolation exercise?
The Dumbbell 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 Dumbbell Bulgarian Split Squat?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Bulgarian Split Squat?
The Dumbbell Bulgarian Split Squat is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
