Dumbbell Bulgarian Split Squat
With the rear foot elevated and dumbbells at the sides, lower on the front leg until the thigh is parallel.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Dumbbell
- Movement
- Legs
How to do the Dumbbell Bulgarian Split Squat
The Bulgarian split squat is a single-leg squat with your back foot raised on a bench. Most of your weight sits on the front leg, so it builds the quads and glutes hard with lighter loads than a back squat and exposes differences between sides.
Set up
- 1Stand about two feet in front of a bench at roughly knee height, holding a dumbbell in each hand.
- 2Reach one foot back and rest the top of it on the bench.
- 3Move your front foot until your front shin can tilt slightly forward at the bottom without your heel lifting.
The movement
- 1Brace and lower straight down, letting your back knee drop toward the floor.
- 2Descend until your front thigh is about parallel with the floor.
- 3Drive through your front foot to stand.
- 4Finish all reps on one leg before switching.
Cues
- Most weight on the front foot
- Down, not forward
- Hips square
- Slight forward lean is fine
Common mistakes
- Stance so short that the front heel lifts.
- Move your front foot farther from the bench.
- Stance so long the back hip feels strained.
- Shorten the distance until you can drop straight down comfortably.
- Pushing off the back foot.
- Keep the back foot light; it is there for balance, not drive.
- Front knee caving inward.
- Keep it tracking over your middle toes, and lighten the load if needed.
Also works: Adductors, Glute medius, Hamstrings, Core
Make it easier
Keep your back foot on the floor with the Dumbbell Split Squat, or use the Bodyweight Bulgarian Split Squat.
Make it harder
Load it further with the Barbell Bulgarian Split Squat, or slow each lowering to three seconds.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the quads, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Bulgarian Split Squat work?
- The Dumbbell Bulgarian Split Squat mainly works the quads and glutes.
- What equipment do you need for the Dumbbell Bulgarian Split Squat?
- A dumbbell.
- How many sets and reps of the Dumbbell Bulgarian Split Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Bulgarian Split Squat?
- ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Bulgarian Split Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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