Dumbbell Bulgarian Split Squat

Equipment

Gym Equipment Needed

Muscle Group

Legs

Setup

Grab a pair of dumbbells and set up next to a bench or sturdy box behind you (about knee height). Choose a weight you can control with a full range of motion and stable balance. Stand on a flat, non-slip surface with enough space to step forward into position.

Starting Position

Stand facing away from the bench. Place the top of one foot (laces down) on the bench behind you. Step your front foot forward far enough that when you lower, your front shin stays close to vertical and your front heel stays planted. Hold dumbbells at your sides with shoulders down and chest up. Brace your core, keep your hips square, and maintain a tall torso with a slight forward lean.

Execution

Inhale and brace. Lower under control by bending the front knee and hip, dropping your back knee toward the floor. Keep your front knee tracking in line with your toes and maintain pressure through your front heel/mid-foot. Descend until your front thigh is near parallel to the floor (or as deep as you can while staying stable). Exhale and drive up through the front leg to return to standing, squeezing the glute of the front leg at the top. Repeat for the desired reps, then switch sides.

Tips on doing this exercise

Set your stance so you can keep the front heel down and shin mostly vertical.

Think “drive through the front heel” to target glutes and quads.

Keep hips square and move straight down—avoid twisting or shifting side to side.

Use a controlled tempo (2–3 seconds down) for better stability and results.

If balance is limiting, lighten the load, widen stance slightly, or use a rack/wall for light support.

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Common Mistakes

Front foot too close, causing the knee to travel excessively forward and the heel to lift

Letting the front knee cave inward instead of tracking over toes

Over-relying on the back leg (pushing off the bench) instead of the front leg

Losing balance due to stance too narrow or rushing the reps

Collapsing the torso forward or arching the low back

Dropping too fast and bouncing at the bottom

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Recommended Ranges

Strength focus: 3–5 sets of 6–8 reps per leg (heavier, controlled)

Hypertrophy focus: 3–4 sets of 8–12 reps per leg (moderate load, full range)

Accessory/conditioning: 2–4 sets of 12–15 reps per leg (lighter, steady tempo)
Rest 60–120 seconds between sets.

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