Dumbbell Bulgarian Split Squat
Auto DetectedUnilateral lower-body exercise elevating rear foot on bench while holding dumbbells, targeting quads and glutes to build strength, stability, and balance; corrects leg imbalances.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Abs, Lower Back, Calves
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
4/10Adductor Magnus
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand 2-3 feet in front of a bench with back facing it. Hold dumbbells at sides and place rear foot laces-down on bench.
- Engage core and keep chest up.
- Bend front knee and hip to lower body.
- Drop back knee toward floor until front thigh is parallel.
- Drive through front heel to extend knee and hip.
- Return to start position.
- Switch legs after reps.
Coaching Tips
Form Cues
- Knees track over toes
- Drive through front heel
- Maintain upright torso
- Keep front shin vertical
Breathing
Inhale during descent; exhale and brace core during ascent.
Tempo
3-1-1
Range of Motion
Lower until front thigh parallel to ground; back knee near floor without touching.
Safety
Safety Notes
- Avoid if acute knee pain present
- Ensure stable bench
- Start with bodyweight if balance issues
- Do not let knee pass toes excessively
Spotting
Spotter assists by holding hips for balance on heavy sets; otherwise, use rack safeties.
Common Mistakes
- Front knee caving inward
- Excessive forward lean
- Pushing off back leg
- Rising onto front toes
When to Avoid
- Knee joint instability
- Acute lower back pain
- Recent ankle sprain
Flexibility Needed
- Hip flexion to 90 degrees
- Ankle dorsiflexion for squat depth
Build Up First
- Master basic lunge form
- Proficiency in single-leg balance
Also known as
DB Bulgarian Split Squat, Rear Foot Elevated Dumbbell Split Squat, Dumbbell Split Squat with Rear Elevation
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Goblet Bulgarian Split Squat
Dumbbells, Kettlebell
Quads
Barbell Bulgarian Split Squat
Barbell, Squat Rack
Quads
Dumbbell Split Squat
Dumbbells
Quads
Dumbbell Split Squat Jump
Dumbbells
Quads
Dumbbell Contralateral Split Squat
Dumbbells
Quads
Dumbbell Ipsilateral Split Squat
Dumbbells
Quads
Kettlebell Bulgarian Split Squat
Kettlebell, Incline Bench
Quads
Resistance Band Bulgarian Split Squat
Loop Bands
Quads
Goblet Split Squat
Dumbbells, Kettlebell
Quads
Dumbbell Squat
Dumbbells
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
