Dumbbell Bulgarian Split-Squat
Build serious leg strength & balance! The Dumbbell Bulgarian Split-Squat targets quads, glutes, & hamstrings. Prepare for a challenge!
The Dumbbell Bulgarian Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and traps. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Bulgarian Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Adductors; Upper Traps (trapezius, upper fibers)
Dumbbell Bulgarian Split-Squat Variations and Alternatives
How to do the Dumbbell Bulgarian Split-Squat
Stand facing away from a bench, holding a pair of dumbbells at your sides with your palms facing inward.
Extend one leg back and place the top of your foot on the bench. Make sure you are far enough away from the bench so that when you squat, your front knee stays behind your toes.
Align your front foot so that it's straight and ensure that your torso is upright throughout the exercise.
Lower your body by bending your front knee, keeping the motion smooth as you descend. Go as low as you can comfortably go without your form breaking down, making sure your front knee does not go past your toes.
During the descent, the primary focus should be on the front leg, with the back leg providing balance and support.
Push through the heel of your front foot to rise back up to the starting position, squeezing your glutes as you do so.
Complete the desired number of reps on one leg before switching to the other leg.
Ensure proper form and control throughout the movement and choose a weight that allows you to execute the exercise without compromising your form.
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Dumbbell Bulgarian Split-Squat FAQs
What muscles does the Dumbbell Bulgarian Split-Squat work?
The Dumbbell Bulgarian Split-Squat mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and traps. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Bulgarian Split-Squat?
Dumbbells and exercise bench.
Is the Dumbbell Bulgarian Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Bulgarian Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Bulgarian Split-Squat variations and alternatives?
Similar exercises include the Assisted Bulgarian Split-Squat, Barbell Side Split-Squat, Barbell Single-Leg Split-Squat and Barbell Split-Squat.
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