Dumbbell Bulgarian Split-Squat Twist
Target your glutes and quads while challenging your stability. This advanced variation adds a rotational twist to build a powerful core and improve functional balance.
The Dumbbell Bulgarian Split-Squat Twist is a compound exercise that mainly works the quads and glutes & hips, with help from the core. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Bulgarian Split-Squat Twist Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Obliques; Deep Core (transverse abdominis)
How to do the Dumbbell Bulgarian Split-Squat Twist
Setup
Stand in front of a flat bench or sturdy elevated surface facing away from it.
Place one foot behind you onto the surface, resting the top of your foot or shoelaces securely.
Hold a dumbbell in the hand opposite to the working leg (or one in each hand for intensity).
Movement
Initiate the lunge by lowering your hips toward the floor, keeping your front knee aligned with your toes.
As you descend, intentionally rotate your torso toward the front working leg, engaging your core.
Drive through the heel of the front foot back to the starting standing position while untwisting your torso.
Maintain a straight, upright spine throughout the duration of the movement.
Tips for Success
Keep your eyes focused forward to maintain balance.
Ensure your front knee does not cave inward during the descent or the rotation.
Move slowly to control the rotational component of the lift.
Dumbbell Bulgarian Split-Squat Twist FAQs
What muscles does the Dumbbell Bulgarian Split-Squat Twist work?
The Dumbbell Bulgarian Split-Squat Twist mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Bulgarian Split-Squat Twist?
Dumbbells and exercise bench.
Is the Dumbbell Bulgarian Split-Squat Twist 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 Twist go on?
It belongs on leg day in a push/pull/legs routine.
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