Dumbbell Bulgarian Glute Dominant Split-Squat
Build serious glute strength! This dumbbell Bulgarian split squat variation will target your glutes while improving balance & stability.
The Dumbbell Bulgarian Glute Dominant Split-Squat is a compound exercise that mainly works the glutes & hips, hamstrings and quads, with help from the hip abductors (outer thighs) and core. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Bulgarian Glute Dominant Split-Squat Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings; Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
Dumbbell Bulgarian Glute Dominant Split-Squat Variations and Alternatives
How to do the Dumbbell Bulgarian Glute Dominant Split-Squat
Dumbbell Glute Dominant Bulgarian Split Squat
A bench or sturdy elevated surface
1. Setup:
Begin by standing about two feet in front of the bench.
Hold a dumbbell in each hand at your sides.
Positioning:
Place your right foot behind you on the bench. The top of your foot should be resting on the bench with your toes pointing down.
Your left foot should be flat on the ground, about shoulder-width apart.
Starting Position:
Stand tall with your chest up and shoulders back.
Engage your core to stabilize your body.
Movement:
Slowly lower your body by bending your left knee. Keep your chest upright and ensure that your left knee does not extend past your toes.
Go down as low as you can while keeping your balance, ideally until your left thigh is parallel to the ground.
Pause briefly at the bottom of the movement.
Rising:
Push through your left heel to return to the starting position.
Squeeze your glutes at the top of the movement.
Repetitions:
Perform 8-12 repetitions on the left leg.
Switch legs and repeat the same number of repetitions on the right leg.
Tips:
Maintain control throughout the movement. Avoid bouncing.
Keep your head in a neutral position, looking straight ahead.
Adjust the height of the bench if necessary to accommodate your comfort and range of motion.
Progression:
As you become more comfortable with the movement, you can increase the weight of the dumbbells or the number of repetitions.
Dumbbell Bulgarian Glute Dominant Split-Squat FAQs
What muscles does the Dumbbell Bulgarian Glute Dominant Split-Squat work?
The Dumbbell Bulgarian Glute Dominant Split-Squat mainly works the glutes & hips, hamstrings and quads, with help from the hip abductors (outer thighs) and core. The main muscles are the gluteus maximus, hamstrings and quadriceps femoris.
What equipment do you need for the Dumbbell Bulgarian Glute Dominant Split-Squat?
Exercise bench or dumbbells.
Is the Dumbbell Bulgarian Glute Dominant 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 Glute Dominant Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Bulgarian Glute Dominant Split-Squat variations and alternatives?
Similar exercises include the Bodyweight Bulgarian Elevated-Heel Split-Squat, Dumbbell Supported Bulgarian Split-Squat, Dumbbell Side Goblet Lunge Stretch and Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift.
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