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Dumbbell Bulgarian Split Squat

Equipment: Dumbbell

Dumbbell Bulgarian Split Squat
Primary Muscles
  • Gluteus Maximus
  • Quadriceps
Synergistic Muscles
  • Adductor Magnus
  • Soleus

The dumbbell Bulgarian split squat targets the quads, hamstrings, and glutes. Here’s how to do it:

  1. Stand a few feet in front of a bench, holding a dumbbell in each hand with arms at your sides.
  2. Place the top of your left foot on the bench behind you.
  3. Lower your body by bending your right knee, keeping your torso upright and right knee aligned with your ankle.
  4. Lower until your right thigh is parallel to the floor.
  5. Push through your right heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Introduction

The Dumbbell Bulgarian Split Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, and glutes. Its primary benefits include enhanced muscle development, improved balance, and increased stability on one leg. This exercise is particularly effective for those aiming to build functional strength, power, and sculpt a well-defined lower body.

Muscles Worked

  • Primary: Quadriceps (vastus medialis, vastus lateralis, rectus femoris), Gluteus (gluteus maximus, gluteus medius)
  • Secondary: Hamstrings (biceps femoris, semitendinosus, semimembranosus), Calves (gastrocnemius, soleus)

How to Do It (Step-by-Step)

  1. Stand tall with a dumbbell in each hand and feet hip-width apart, one foot (the rear foot) about two feet behind the other (the front foot), both feet facing forward.
  2. Lower your body by bending the front knee as you sink down, keeping the rear knee close to the floor but not touching it. Simultaneously raise the dumbbells straight up over your shoulders.
  3. Keep your front shin vertical, core engaged, and back flat throughout the movement. Don't let your front knee extend beyond your toes or lean too far forward. Breathe normally and maintain control throughout the exercise.

Tip: To increase the challenge, perform the exercise on one leg at a time (alternating legs). This will force each leg to work harder due to the unilateral nature of the movement.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Boost your workouts with Auto Progression and never miss a beat with the Rest Timer.

Form Tips

  • Maintain an upright torso and keep your core engaged throughout the exercise.
  • Position your back foot at roughly a 45-degree angle behind you, with toes pointing forward.
  • Slowly lower your front knee towards the floor while keeping your weight on your heels, then push back up to the starting position.

When to Use It

  • Strengthening Unilateral Lower Body Power: Bulgarian split squats with dumbbells effectively target one leg at a time, improving lower body strength and power.
  • Improving Balance and Stability: Performing Bulgarian split squats with dumbbells enhances balance and stabilizes the core, promoting functional fitness.
  • Building Muscle in Limited Space: Due to its compact setup, Bulgarian split squats are perfect for individuals who want to build muscle in small workout areas using dumbbells.

Workout History can help track and analyze your progress over time.

Dumbbell Bulgarian Split Squat - Frequently Asked Questions
Optimize your training with these answers to common questions about the dumbbell Bulgarian split squat.

Primarily works the quadriceps and glutes, also engages hamstrings, calves, and core.

Named after Bulgarian weightlifting coach Ivan Abadjiev who popularized the exercise in weightlifting training.

A flat bench or stability ball, a pair of dumbbells, and a surface to place your back foot.

3-4 sets of 8-12 repetitions per leg for beginners; adjust based on your fitness level and goals.

Improves lower body strength, balance, and mobility; reduces the risk of knee injuries.

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