A single-leg split squat performed with dumbbells that emphasizes the quadriceps while also engaging the glutes and hamstrings.
How to do the Dumbbell Bulgarian Split Squat#
- Stand a short distance in front of a bench and place the top of your rear foot on the bench; hold a dumbbell in each hand at your sides.
- Brace your core and keep your chest upright, shifting weight into the heel and midfoot of the front foot.
- Bend the front knee and hip to lower your body until the front thigh is about parallel to the floor, maintaining a straight back.
- Keep the front knee tracking over your toes and avoid letting it cave inward.
- Push through the front heel to extend the knee and hip and return to the start position, then repeat for the desired reps.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Abductors (Gluteus Medius & Minimus (Hip Abductors)), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis)
Common mistakes#
- Leaning the torso forward instead of maintaining an upright posture.
- Allowing the front knee to collapse inward.
- Placing the front foot too close or too far from the bench, causing poor mechanics or balance issues.
- Relying on the rear foot for support instead of loading the front leg.
- Rounding the lower back during the descent.
Dumbbell Bulgarian Split Squat vs other exercises#
Head-to-head breakdowns of muscles worked, loading, joint stress, and which one to pick for your goal.
