Bulgarian Split Squat (Dumbbell)
- Intermediate
- Gym
- Home
The dumbbell Bulgarian split squat is a single-leg squat with your back foot elevated on a bench behind you, a dumbbell held in each hand. It trains the quads and glutes through a deep, controlled range on one leg at a time. Intermediate lifters use it at home or in the gym, loading it for weight and reps.
- Muscles
- Quads, Glutes
- Equipment
- Dumbbells, Bench
- Logged as
- Weight and reps
How to
- Hold dumbbells and rest one foot on the bench behind you.
- Lower your back knee toward the floor, torso tall.
- Stop just above the floor, front knee over your toes.
- Drive up through your front foot, finish the set, then switch legs.
Form cues
- Keep most of your weight on your front leg.
- Brace your core so your torso stays upright.
- Exhale as you drive back up to standing.
Common mistakes
- Front knee caves inward during the descent. Push your front knee out over your toes.
- Back foot placement is too close or far. Walk your front foot out until your stance feels balanced.
- Torso pitches forward over the front knee. Keep your chest lifted and torso vertical.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon