Dumbbell Bulgarian Split Squat
Also known as: bulgarian squat, bulgarian split squat with dumbbells, db bulgarian split squat, dumbbell bulgarian squat, bulgarian split squats with dumbbells, one leg dumbbell squat, dumbbell rear foot elevated split squat
- Secondary muscles
- Glutes, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Dumbbells hanging at your sides drop the center of mass, making this rear-foot-elevated squat easier to balance than the barbell version and faster to set up: a bench and two bells. Grip tends to fail before the legs do, so use straps for heavy pairs or live in the 8 to 15 rep range.
How to do the Dumbbell Bulgarian Split Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
- Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
- Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Tip: Keep most of the weight in the front foot and think of pushing the floor away rather than standing up.
Muscles worked
Primary
Quads · Legs
The front quad controls the descent and drives you back up, and it takes an especially heavy load on split squats where the stance is fixed.
Secondary
- Glutes — The glute of the front leg extends the hip, and leaning the torso forward slightly with a longer stride shifts more work onto it.
- Hamstrings — The hamstrings of the front leg assist the glutes in hip extension and control the knee on the way down.
- Calves
Common mistakes
- Front knee caving inward — the knee should track over the second toe; if it drops in, widen the stance slightly and push the knee out.
- Stepping too short — a short stride pushes the knee far past the toes and shifts everything onto the quad and knee; lengthen the step so the shin stays fairly upright.
- Leaning forward and rounding — keep the torso tall and the chest up, and let the back knee drop straight down rather than reaching forward.
- Pushing off the back foot — drive back up through the front heel; the back leg is just there for balance.
Where it fits in a workout
Lunges and split squats go after squats or deadlifts as the main single leg movement, or first on a lighter day. Superset them with a Romanian deadlift for a complete lower body pair.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without dumbbell
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
Track the Dumbbell Bulgarian Split Squat in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your history stays on your iPhone and in your private iCloud. Works with Apple Watch.
More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.