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IntermediateLegsDumbbellCompound

Dumbbell Bulgarian Split Squat

A unilateral leg exercise focusing on strength, balance, and hypertrophy. Elevating the rear foot increases the challenge on the working leg and helps correct muscle imbalances.

Dumbbell Bulgarian Split Squat demonstration

Visual demonstration — Dumbbell Bulgarian Split Squat

Muscles Worked

Quadriceps (Primary)GlutesHamstrings

Step-by-Step Instructions

  1. 1Stand facing away from a bench and hold a dumbbell in each hand.
  2. 2Place one foot behind you on the bench, keeping the other firmly on the ground.
  3. 3Lower your hips until your front thigh is parallel to the floor.
  4. 4Press through your front heel to return to standing.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep your torso upright and core braced.
  • Avoid letting your front knee travel far past your toes.
  • Focus on a slow, controlled descent.

Common Mistakes to Avoid

  • Leaning too far forward.
  • Losing balance during the movement.
  • Letting the knee cave inward.

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