Dumbbell Bulgarian Split Squat
Auto DetectedA unilateral split-stance exercise using dumbbells, elevating the rear foot to intensely target the quads, glutes, and hamstrings for strength and hypertrophy.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Forearms, Abs, Lower Back
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, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy strength sets.
How to Perform
Hold dumbbells at your sides and place the top of one foot on a bench or elevated surface behind you. Ensure your front foot is far enough forward so your knee does not track past your toes at the bottom.
- Keep your chest up and shoulders back, maintaining a neutral spine.
- Lower your body straight down by bending the front knee and hip.
- Descend until your front thigh is nearly parallel to the floor and the rear knee nears the ground.
- Drive through the front heel and mid-foot to forcefully return to the starting position.
- Complete all prescribed repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Stay tall
- Control the descent
- Knee over foot
- Drive through heel
- Maintain core bracing
Breathing
Inhale deeply on the descent to brace the core, and exhale powerfully as you drive upward to stand.
Tempo
3-0-1
Range of Motion
Lower until the front thigh is parallel to the ground or just below, ensuring the rear knee nearly touches the floor.
Safety
Safety Notes
- Avoid if you have acute knee or ankle pain.
- Ensure the bench or elevated surface is stable and secure.
- Start with bodyweight to master balance before adding load.
Spotting
Not recommended due to the unilateral nature and instability; use lighter weight if balance is an issue.
Common Mistakes
- Allowing the front knee to cave inward (valgus).
- Leaning the torso too far forward.
- Bouncing out of the bottom position.
- Using a rear support surface that is too high.
When to Avoid
- Recent knee or ankle surgery.
- Severe Achilles tendon pain.
Flexibility Needed
- Good hip flexor mobility in the rear leg.
- Adequate ankle dorsiflexion in the front leg.
Build Up First
- Competency with basic bodyweight split squats.
- Good single-leg balance.
Also known as
Dumbbell Bulgarian Split Lunge, One Leg Dumbbell Squat, Decline Bench Dumbbell Lunge, Dumbbell Single-Leg Squat
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