Dumbbell Bulgarian Split Squat
QuadsCompoundLegsDumbbellsIntermediate
Single-leg squat with the rear foot elevated on a bench, holding a dumbbell in each hand. Loading at your sides spares the lower back compared with the barbell version.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Rest the top of your rear foot on a bench, a long step in front of it.
- 2.Hold a dumbbell in each hand, arms relaxed at your sides.
- 3.Lower by bending the front knee until the thigh is almost parallel to the floor.
- 4.The front knee tracks over the foot and never caves inward.
- 5.Drive through the front heel to stand back up.
Common mistakes
- ●Planting the working foot too close to the bench (it hammers the knee)
- ●Bouncing the rear knee off the bottom
- ●Letting the front knee collapse inward
- ●Loading more weight than you can balance
Proper technique
Adjust your distance from the bench until both knees sit near 90° at the bottom. An upright torso emphasises the quads; leaning slightly forward loads the glutes more. Master the bodyweight version before adding dumbbells.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Quadriceps
Secondary
- Gluteus maximus
- Hamstrings
- Adductors
- Core