Dumbbell Bulgarian Split Squat


Gym Equipment Needed

Musle Group



Have a pair of dumbbells and a flat bench ready for the Dumbbell Bulgarian Split Squat exercise, select the appropriate dumbbell weights and ensure you have sufficient space to perform the exercise safely and effectively.

Starting Position

Assume the correct starting position for optimal results during the Dumbbell Bulgarian Split Squat exercise:

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
  2. Position yourself facing away from a bench or elevated platform.
  3. Extend one leg behind you, placing the top of your foot on the bench or platform.
  4. Position your front leg with the knee bent at a 90-degree angle, ensuring it stays aligned with your ankle.
  5. Maintain an upright posture, engage your core, and keep your shoulders relaxed.


Execute the Dumbbell Bulgarian Split Squat exercise with proper form and technique:

  1. Take a deep breath and engage your core.
  2. Lower your body by bending your front knee, ensuring it tracks over your toes.
  3. Descend until your back knee is nearly touching the ground, maintaining an upright torso.
  4. Push through your front heel to extend your leg and return to the starting position.
  5. Repeat the movement for the desired number of repetitions.
  6. Switch legs and perform the exercise with the opposite leg forward.

Muscles Involved: The Dumbbell Bulgarian Split Squat effectively engages and strengthens multiple muscle groups:

  • Quadriceps (Quads)
  • Hamstrings
  • Glutes
  • Calves
  • Core muscles for stability

Tips on doing this exercise
  • Maintain an upright posture throughout the movement, avoiding excessive forward leaning.
  • Focus on driving through the heel of your front foot to activate the targeted muscles effectively.
  • Keep your knee aligned with your ankle throughout the exercise, preventing it from extending too far forward.
  • Engage your core and maintain stability and balance during the movement.
Common Mistakes

Avoid common mistakes and optimize your Dumbbell Bulgarian Split Squat technique:

  • Avoid leaning too far forward, as it can place excessive strain on your front knee and compromise your form.
  • Prevent your front knee from collapsing inward.
  • Keep it aligned with your ankle to maintain proper alignment.
  • Ensure a full range of motion by descending until your back knee is close to the ground without touching it.

Recommended Ranges

we provide customized recommendations based on your fitness goals:

  • For hypertrophy (muscle growth), aim for 10-15 repetitions per leg, performing 3-4 sets of the Dumbbell Bulgarian Split Squat exercise.
  • For strength development, target 6-8 repetitions per leg, performing 3-4 sets with appropriate dumbbell weights.

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