Dumbbell Bulgarian Split Squat

Exercise / Leg

Dumbbell Bulgarian Split Squat

The dumbbell Bulgarian split squat is a unilateral lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and stabilizer muscles. It is an effective variation of the traditional split squat that involves the use of dumbbells for added resistance.

How to do:

Dumbbell Bulgarian Split Squat

To perform the dumbbell Bulgarian split squat, follow these steps:

  1. Begin by standing in a split stance with one foot positioned forward and the other foot positioned behind you, resting on a bench or elevated platform. The forward foot should be a comfortable distance away from the bench, ensuring that the knee of the forward leg doesn’t extend beyond the toes when you lunge down.
  2. Hold a dumbbell in each hand, allowing your arms to hang by your sides.
  3. Keep your chest up, shoulders back, and core engaged throughout the exercise to maintain stability.
  4. Initiate the movement by bending your knees and lowering your body down, keeping the majority of your weight on the front leg.
  5. Descend until your front thigh is parallel to the ground, or as low as your flexibility allows, while maintaining proper form and balance.
  6. Pause for a brief moment at the bottom of the movement, then push through the heel of your front foot to drive yourself back up to the starting position.
  7. Repeat the movement for the desired number of repetitions, then switch the position of your legs and repeat with the opposite leg forward.


  • Focus on maintaining a stable and balanced position throughout the exercise. Keep your upper body upright and avoid excessive forward leaning or rounding of the back.
  • Engage your core muscles to help stabilize your body and maintain proper form.
  • Ensure that your front knee tracks in line with your toes and doesn’t cave inward or extend too far forward.
  • Start with lighter dumbbells or bodyweight to get comfortable with the movement and gradually increase the resistance as your strength and stability improve.
  • Keep a controlled and smooth tempo throughout the exercise, avoiding any sudden or jerky movements.
  • As always, listen to your body and stop the exercise if you experience any pain or discomfort. Consult with a fitness professional if you have any concerns or questions.

Dumbbell Bulgarian Split Squat / Benefits

  1. Strengthens lower body muscles: The unilateral nature of the exercise targets individual legs, allowing for better muscle activation and development. The quadriceps, hamstrings, glutes, and stabilizer muscles all work together to perform the movement, resulting in increased strength and muscular balance.
  2. Addresses muscle imbalances: Many individuals have differences in strength and muscle development between their left and right legs. Unilateral exercises like the dumbbell Bulgarian split squat help identify and address these imbalances by working each leg independently. This can promote more symmetrical strength and reduce the risk of injuries caused by muscle imbalances.
  3. Improves stability and balance: By performing the dumbbell Bulgarian split squat unilaterally, you engage more stabilizer muscles to maintain balance and control throughout the exercise. This improves proprioception, coordination, and overall stability, which are important for functional movements and sports performance.
  4. Enhances core activation: Maintaining proper form during the dumbbell Bulgarian split squat requires core engagement to stabilize your torso. Your core muscles, including the abdominals, obliques, and lower back, work to provide stability and protect your spine during the exercise. This contributes to overall core strength and improved posture.
  5. Increases functional strength: The unilateral nature of the exercise mimics movements in daily activities and sports that often require single-leg strength and stability, such as walking, running, and jumping. By training with unilateral exercises like the dumbbell Bulgarian split squat, you can enhance your functional strength, making everyday movements and athletic activities more efficient and controlled.
  6. Offers versatility and convenience: The dumbbell Bulgarian split squat can be performed with minimal equipment—a set of dumbbells and a bench or elevated platform. This makes it a versatile exercise that can be done at home, in the gym, or in various settings. Additionally, it can be easily modified by adjusting the weight of the dumbbells or changing the range of motion to suit individual fitness levels and goals.
  7. Cardiovascular and Muscle endurance: Performing the dumbbell Bulgarian split squat with appropriate intensity can elevate your heart rate and increase oxygen consumption, leading to an increased metabolic demand. This can contribute to calorie burn and potentially support weight management goals. The dumbbell Bulgarian split squat can enhance lower body muscular endurance, allowing you to sustain physical activity for longer durations without fatigue. This improved muscular endurance can indirectly benefit cardiovascular performance during activities that involve lower body exertion.

Dumbbell Bulgarian Split Squat – Muscles Worked

Target - Quadriceps
Synergists - Gluteus Maximus
Synergists - Adductor Magnus
Synergists - Soleus
Dynamic Stabilizers - Hamstrings
Dynamic Stabilizers - Gastrocnemius
Stabilizers - Gluteus Medius
Stabilizers - Gluteus Minimus
leg press muscle worked