Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat


This exercise involves holding a dumbbell while performing a split squat with one foot elevated behind you on a bench or step. It targets the legs, particularly the quads and glutes, and can help improve balance and stability.

Muscle Group

Equipment Required

Dumbbell Bulgarian Split Squat Instructions

  1. Stand with your back facing a bench or elevated surface, holding a dumbbell in each hand.
  2. Place the top of your left foot on the bench behind you, with your right foot planted firmly on the ground in front of you.
  3. Lower your body down into a lunge position, keeping your chest up and your core engaged.
  4. As you lower, bend your right knee to a 90-degree angle, making sure your knee does not extend past your toes.
  5. Push through your right heel to stand back up to the starting position.
  6. Repeat for the desired number of reps, then switch legs and repeat on the other side.

Dumbbell Bulgarian Split Squat Form & Visual

Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat Benefits

  • Strengthens biceps and shoulders
  • Improves grip strength
  • Targets multiple muscle groups in one exercise
  • Can be done with minimal equipment
  • Can be modified for different fitness levels

Dumbbell Bulgarian Split Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core (stabilizer muscles)

Dumbbell Bulgarian Split Squat Variations & Alternatives

  • dumbbell-bulgarian-split-squat with front foot elevated
  • dumbbell-bulgarian-split-squat with back foot elevated
  • dumbbell-bulgarian-split-squat with isometric hold at bottom
  • dumbbell-bulgarian-split-squat with jump at top
  • dumbbell-bulgarian-split-squat with alternating legs