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
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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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
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 using the same dumbbells for a complete lower body pair.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Bulgarian Split Squat work?
The Dumbbell Bulgarian Split Squat primarily works the quads. It also involves the glutes, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Dumbbell Bulgarian Split Squat good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Dumbbell Bulgarian Split Squat with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Dumbbell Bulgarian Split Squat?
If you cannot do the Dumbbell Bulgarian Split Squat, try the Suspension Bulgarian Split Squat, the Split Squat or the Barbell Bulgarian Split Squat. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Bulgarian Split Squat, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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